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Okara vs. Soba — In-Depth Nutrition Comparison

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A recap on the differences between okara and soba

  • Okara has more copper, iron, calcium, vitamin B6, potassium, and phosphorus; however, soba is higher in vitamin B1.
  • Okara covers your daily copper needs 21% more than soba.
  • Soba contains 20 times less calcium than okara. Okara contains 80mg of calcium, while soba contains 4mg.

Food varieties used in this article are Okara and Noodles, japanese, soba, cooked.

Infographic

Okara vs Soba 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
9
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%
Soba
Soba
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 1.2% 3.1% 18% 2.7% 3.3% 11% 7.8% 49% 0%
Contains more MagnesiumMagnesium +188.9%
Contains more CalciumCalcium +1900%
Contains more PotassiumPotassium +508.6%
Contains more IronIron +170.8%
Contains more CopperCopper +2400%
Contains more ZincZinc +366.7%
Contains more PhosphorusPhosphorus +140%
Contains less SodiumSodium -85%
Contains more SeleniumSelenium +∞%
~equal in Manganese ~0.374mg

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
2
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%
Soba
Soba
4
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% 24% 6% 9.6% 14% 9.2% 0% 0% 5.3%
Contains more Vitamin B6Vitamin B6 +187.5%
Contains more FolateFolate +271.4%
Contains more Vitamin B1Vitamin B1 +370%
Contains more Vitamin B2Vitamin B2 +30%
Contains more Vitamin B3Vitamin B3 +410%
Contains more Vitamin B5Vitamin B5 +167%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Okara Soba DV% diff.
Copper 0.2mg 0.008mg 21%
Selenium 10.6µg 19%
Iron 1.3mg 0.48mg 10%
Calcium 80mg 4mg 8%
Vitamin B1 0.02mg 0.094mg 6%
Vitamin B6 0.115mg 0.04mg 6%
Potassium 213mg 35mg 5%
Phosphorus 60mg 25mg 5%
Folate 26µg 7µg 5%
Polyunsaturated fat 0.755g 0.031g 5%
Magnesium 26mg 9mg 4%
Zinc 0.56mg 0.12mg 4%
Protein 3.52g 5.06g 3%
Fats 1.73g 0.1g 3%
Carbs 12.23g 21.44g 3%
Vitamin B3 0.1mg 0.51mg 3%
Vitamin B5 0.088mg 0.235mg 3%
Sodium 9mg 60mg 2%
Calories 76kcal 99kcal 1%
Manganese 0.404mg 0.374mg 1%
Saturated fat 0.193g 0.019g 1%
Monounsaturated fat 0.295g 0.026g 1%
Protein per 100 calories 4.6g 5.1g N/A
Calories per 10 g protein 216kcal 196kcal N/A
Weight per 100 calories 132g 101g N/A
Net carbs 12.23g 21.44g N/A
Vitamin B2 0.02mg 0.026mg 0%
Tryptophan 0.05mg 0.072mg 0%
Threonine 0.131mg 0.177mg 0%
Isoleucine 0.159mg 0.195mg 0%
Leucine 0.244mg 0.33mg 0%
Lysine 0.212mg 0.214mg 0%
Methionine 0.041mg 0.072mg 0%
Phenylalanine 0.157mg 0.217mg 0%
Valine 0.162mg 0.249mg 0%
Histidine 0.093mg 0.119mg 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
Soba
Soba
2
5% 21% 73%
Protein: 5.06 g
Fats: 0.1 g
Carbs: 21.44 g
Water: 73.01 g
Other: 0.39 g
Contains more FatsFats +1630%
Contains more WaterWater +11.8%
Contains more OtherOther +125.6%
Contains more ProteinProtein +43.8%
Contains more CarbsCarbs +75.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okara
Okara
2
16% 24% 61%
Saturated fat: Sat. Fat 0.193 g
Monounsaturated fat: Mono. Fat 0.295 g
Polyunsaturated fat: Poly. Fat 0.755 g
Soba
Soba
1
25% 34% 41%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains more Mono. FatMonounsaturated fat +1034.6%
Contains more Poly. FatPolyunsaturated fat +2335.5%
Contains less Sat. FatSaturated fat -90.2%

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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. Soba - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168907/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.