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  6. Okara vs. Spätzle

Okara vs. Spätzle — In-Depth Nutrition Comparison

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Significant differences between okara and spätzle

  • Okara is richer in copper, iron, calcium, vitamin B6, and potassium, while spätzle is higher in selenium.
  • Spätzle covers your daily selenium needs 24% more than okara.
  • Okara has 7 times more calcium than spätzle. Okara has 80mg of calcium, while spätzle has 12mg.
  • Okara is lower in sodium.

Specific food types used in this comparison are Okara and Noodles, egg, cooked, unenriched, with added salt.

Infographic

Okara vs Spätzle 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
7
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 15% 3.6% 3.4% 23% 33% 18% 33% 22% 41% 130%
Contains more MagnesiumMagnesium +23.8%
Contains more CalciumCalcium +566.7%
Contains more PotassiumPotassium +460.5%
Contains more IronIron +116.7%
Contains more CopperCopper +104.1%
Contains less SodiumSodium -94.5%
Contains more ManganeseManganese +28.3%
Contains more ZincZinc +16.1%
Contains more PhosphorusPhosphorus +26.7%
Contains more SeleniumSelenium +125.5%

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%
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% 2% 3.4% 7.5% 4.6% 7.5% 16% 11% 11% 0% 5.3%
Contains more Vitamin B6Vitamin B6 +150%
Contains more FolateFolate +271.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B3Vitamin B3 +300%
Contains more Vitamin B5Vitamin B5 +198.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.02mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Okara Spätzle DV% diff.
Selenium 10.6µg 23.9µg 24%
Copper 0.2mg 0.098mg 11%
Cholesterol 0mg 29mg 10%
Iron 1.3mg 0.6mg 9%
Calcium 80mg 12mg 7%
Sodium 9mg 165mg 7%
Potassium 213mg 38mg 5%
Fiber 1.2g 5%
Vitamin B6 0.115mg 0.046mg 5%
Folate 26µg 7µg 5%
Choline 25.7mg 5%
Carbs 12.23g 25.16g 4%
Manganese 0.404mg 0.315mg 4%
Vitamin B5 0.088mg 0.263mg 4%
Vitamin B12 0µg 0.09µg 4%
Calories 76kcal 138kcal 3%
Protein 3.52g 4.54g 2%
Phosphorus 60mg 76mg 2%
Vitamin B3 0.1mg 0.4mg 2%
Fats 1.73g 2.07g 1%
Magnesium 26mg 21mg 1%
Zinc 0.56mg 0.65mg 1%
Vitamin A 0µg 6µg 1%
Vitamin E 0.17mg 1%
Vitamin B1 0.02mg 0.03mg 1%
Saturated fat 0.193g 0.419g 1%
Monounsaturated fat 0.295g 0.581g 1%
Polyunsaturated fat 0.755g 0.552g 1%
Protein per 100 calories 4.6g 3.3g N/A
Calories per 10 g protein 216kcal 304kcal N/A
Weight per 100 calories 132g 72g N/A
Unsaturated / Saturated Fat ratio 5.4 2.7 N/A
Net carbs 12.23g 23.96g N/A
Sugar 0.4g N/A
Vitamin B2 0.02mg 0.02mg 0%
Trans fat 0g 0.029g N/A
Tryptophan 0.05mg 0.043mg 0%
Threonine 0.131mg 0.138mg 0%
Isoleucine 0.159mg 0.19mg 0%
Leucine 0.244mg 0.365mg 0%
Lysine 0.212mg 0.137mg 0%
Methionine 0.041mg 0.086mg 0%
Phenylalanine 0.157mg 0.24mg 0%
Valine 0.162mg 0.22mg 0%
Histidine 0.093mg 0.121mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okara
Okara
2
4% 2% 12% 82%
Protein: 3.52 g
Fats: 1.73 g
Carbs: 12.23 g
Water: 81.64 g
Other: 0.88 g
5% 2% 25% 68%
Protein: 4.54 g
Fats: 2.07 g
Carbs: 25.16 g
Water: 67.73 g
Other: 0.5 g
Contains more WaterWater +20.5%
Contains more OtherOther +76%
Contains more ProteinProtein +29%
Contains more FatsFats +19.7%
Contains more CarbsCarbs +105.7%

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
27% 37% 36%
Saturated fat: Sat. Fat 0.419 g
Monounsaturated fat: Mono. Fat 0.581 g
Polyunsaturated fat: Poly. Fat 0.552 g
Contains less Sat. FatSaturated fat -53.9%
Contains more Poly. FatPolyunsaturated fat +36.8%
Contains more Mono. FatMonounsaturated fat +96.9%

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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. Spätzle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169762/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.