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  6. Okara vs. Semolina

Okara vs. Semolina — In-Depth Nutrition Comparison

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What are the main differences between okara and semolina?

  • Okara is richer in iron, yet semolina is richer in vitamin B3, manganese, vitamin B6, vitamin B1, selenium, phosphorus, vitamin B5, and copper.
  • Semolina's daily need coverage for vitamin B3 is 31% higher.
  • Okara has 3 times more folate than semolina. Okara has 26µg of folate, while semolina has 8µg.

We used Okara and Rice, white, long-grain, parboiled, unenriched, dry types in this comparison.

Infographic

Okara vs Semolina infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Okara
Okara
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 24% 19% 49% 67% 15% 26% 1.2% 53% 58%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 21% 15% 28% 95% 28% 66% 0.26% 135% 109%
Contains more CalciumCalcium +12.7%
Contains more PotassiumPotassium +22.4%
Contains more IronIron +75.7%
Contains more CopperCopper +42%
Contains more ZincZinc +82.1%
Contains more PhosphorusPhosphorus +155%
Contains less SodiumSodium -77.8%
Contains more ManganeseManganese +156.2%
Contains more SeleniumSelenium +87.7%
~equal in Magnesium ~27mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Okara
Okara
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 0% 5% 4.6% 1.9% 5.3% 27% 0% 0% 20%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 0.6% 56% 12% 95% 40% 104% 0% 0.25% 6%
Contains more FolateFolate +225%
Contains more Vitamin B1Vitamin B1 +1020%
Contains more Vitamin B2Vitamin B2 +150%
Contains more Vitamin B3Vitamin B3 +4948%
Contains more Vitamin B5Vitamin B5 +663.6%
Contains more Vitamin B6Vitamin B6 +293%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Okara Semolina DV% diff.
Vitamin B3 0.1mg 5.048mg 31%
Starch 68.29g 28%
Manganese 0.404mg 1.035mg 27%
Vitamin B6 0.115mg 0.452mg 26%
Carbs 12.23g 80.89g 23%
Selenium 10.6µg 19.9µg 17%
Vitamin B1 0.02mg 0.224mg 17%
Calories 76kcal 374kcal 15%
Phosphorus 60mg 153mg 13%
Vitamin B5 0.088mg 0.672mg 12%
Copper 0.2mg 0.284mg 9%
Protein 3.52g 7.51g 8%
Iron 1.3mg 0.74mg 7%
Fiber 1.8g 7%
Folate 26µg 8µg 5%
Zinc 0.56mg 1.02mg 4%
Polyunsaturated fat 0.755g 0.322g 3%
Vitamin B2 0.02mg 0.05mg 2%
Fats 1.73g 1.03g 1%
Calcium 80mg 71mg 1%
Potassium 213mg 174mg 1%
Protein per 100 calories 4.6g 2g N/A
Calories per 10 g protein 216kcal 498kcal N/A
Weight per 100 calories 132g 27g N/A
Net carbs 12.23g 79.09g N/A
Magnesium 26mg 27mg 0%
Sugar 0.33g N/A
Sodium 9mg 2mg 0%
Vitamin E 0.03mg 0%
Vitamin K 0.1µg 0%
Saturated fat 0.193g 0.294g 0%
Monounsaturated fat 0.295g 0.258g 0%
Tryptophan 0.05mg 0.103mg 0%
Threonine 0.131mg 0.271mg 0%
Isoleucine 0.159mg 0.339mg 0%
Leucine 0.244mg 0.656mg 0%
Lysine 0.212mg 0.215mg 0%
Methionine 0.041mg 0.183mg 0%
Phenylalanine 0.157mg 0.398mg 0%
Valine 0.162mg 0.47mg 0%
Histidine 0.093mg 0.185mg 0%
Fructose 0.02g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okara
Okara
3
4% 2% 12% 82%
Protein: 3.52 g
Fats: 1.73 g
Carbs: 12.23 g
Water: 81.64 g
Other: 0.88 g
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Contains more FatsFats +68%
Contains more WaterWater +728%
Contains more OtherOther +23.9%
Contains more ProteinProtein +113.4%
Contains more CarbsCarbs +561.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okara
Okara
3
16% 24% 61%
Saturated fat: Sat. Fat 0.193 g
Monounsaturated fat: Mono. Fat 0.295 g
Polyunsaturated fat: Poly. Fat 0.755 g
34% 30% 37%
Saturated fat: Sat. Fat 0.294 g
Monounsaturated fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains less Sat. FatSaturated fat -34.4%
Contains more Mono. FatMonounsaturated fat +14.3%
Contains more Poly. FatPolyunsaturated fat +134.5%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Okara - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172452/nutrients
  2. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.