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
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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.
| 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% |
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.
| 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 D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains less Sat. FatSaturated Fat | -34.4% |
| Contains more Mono. FatMonounsaturated Fat | +14.3% |
| Contains more Poly. FatPolyunsaturated fat | +134.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 76kcal | 374kcal |
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| Protein | 3.52g | 7.51g |
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| Fats | 1.73g | 1.03g |
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| Net carbs | 12.23g | 79.09g |
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| Carbs | 12.23g | 80.89g |
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| Magnesium | 26mg | 27mg |
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| Calcium | 80mg | 71mg |
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| Potassium | 213mg | 174mg |
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| Iron | 1.3mg | 0.74mg |
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| Sugar | 0.33g |
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| Fiber | 1.8g |
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| Copper | 0.2mg | 0.284mg |
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| Zinc | 0.56mg | 1.02mg |
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| Starch | 68.29g |
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| Phosphorus | 60mg | 153mg |
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| Sodium | 9mg | 2mg |
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| Vitamin E | 0.03mg |
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| Manganese | 0.404mg | 1.035mg |
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| Selenium | 10.6µg | 19.9µg |
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| Vitamin B1 | 0.02mg | 0.224mg |
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| Vitamin B2 | 0.02mg | 0.05mg |
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| Vitamin B3 | 0.1mg | 5.048mg |
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| Vitamin B5 | 0.088mg | 0.672mg |
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| Vitamin B6 | 0.115mg | 0.452mg |
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| Vitamin K | 0.1µg |
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| Folate | 26µg | 8µg |
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| Saturated Fat | 0.193g | 0.294g |
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| Monounsaturated Fat | 0.295g | 0.258g |
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| Polyunsaturated fat | 0.755g | 0.322g |
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| Tryptophan | 0.05mg | 0.103mg |
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| Threonine | 0.131mg | 0.271mg |
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| Isoleucine | 0.159mg | 0.339mg |
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| Leucine | 0.244mg | 0.656mg |
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| Lysine | 0.212mg | 0.215mg |
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| Methionine | 0.041mg | 0.183mg |
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| Phenylalanine | 0.157mg | 0.398mg |
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| Valine | 0.162mg | 0.47mg |
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| Histidine | 0.093mg | 0.185mg |
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| Fructose | 0.02g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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People also compare
Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
5%
24%
Minerals Daily Need Coverage Score
33%
52%
Comparison summary
Which food contains less Sodium?
Semolina contains less Sodium (difference - 7mg)
Which food is richer in vitamins?
Semolina is relatively richer in vitamins
Which food is lower in Sugar?
Okara is lower in Sugar (difference - 0.33g)
Which food is lower in Saturated Fat?
Okara is lower in Saturated Fat (difference - 0.101g)
Which food is lower in glycemic index?
Okara is lower in glycemic index (difference - 54)
Which food is cheaper?
Okara is cheaper (difference - $1.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.