Okara vs. Spaghetti — In-Depth Nutrition Comparison
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Differences between Okara and Spaghetti
- Okara is higher in Copper, Iron, Calcium, and Vitamin B6, however, Spaghetti is richer in Selenium.
- Spaghetti's daily need coverage for Selenium is 29% higher.
- Okara has 11 times more Calcium than Spaghetti. While Okara has 80mg of Calcium, Spaghetti has only 7mg.
The food types used in this comparison are Okara and Pasta, cooked, unenriched, without added salt.
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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 MagnesiumMagnesium | +44.4% |
| Contains more CalciumCalcium | +1042.9% |
| Contains more PotassiumPotassium | +384.1% |
| Contains more IronIron | +160% |
| Contains more CopperCopper | +100% |
| Contains more ManganeseManganese | +25.5% |
| Contains less SodiumSodium | -88.9% |
| Contains more SeleniumSelenium | +149.1% |
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 Vitamin B6Vitamin B6 | +134.7% |
| Contains more FolateFolate | +271.4% |
| Contains more Vitamin B3Vitamin B3 | +300% |
| Contains more Vitamin B5Vitamin B5 | +27.3% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +86% |
| Contains more WaterWater | +31.4% |
| Contains more OtherOther | +214.3% |
| Contains more ProteinProtein | +64.8% |
| Contains more CarbsCarbs | +152.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated Fat | +125.2% |
| Contains more Poly. FatPolyunsaturated fat | +131.6% |
~equal in
Saturated Fat
~0.176g
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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| Lower in Saturated Fat |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 76kcal | 158kcal |
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| Protein | 3.52g | 5.8g |
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| Fats | 1.73g | 0.93g |
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| Net carbs | 12.23g | 29.06g |
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| Carbs | 12.23g | 30.86g |
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| Magnesium | 26mg | 18mg |
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| Calcium | 80mg | 7mg |
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| Potassium | 213mg | 44mg |
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| Iron | 1.3mg | 0.5mg |
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| Sugar | 0.56g |
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| Fiber | 1.8g |
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| Copper | 0.2mg | 0.1mg |
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| Zinc | 0.56mg | 0.51mg |
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| Starch | 26.01g |
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| Phosphorus | 60mg | 58mg |
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| Sodium | 9mg | 1mg |
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| Vitamin E | 0.06mg |
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| Manganese | 0.404mg | 0.322mg |
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| Selenium | 10.6µg | 26.4µg |
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| Vitamin B1 | 0.02mg | 0.02mg | |
| Vitamin B2 | 0.02mg | 0.02mg | |
| Vitamin B3 | 0.1mg | 0.4mg |
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| Vitamin B5 | 0.088mg | 0.112mg |
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| Vitamin B6 | 0.115mg | 0.049mg |
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| Folate | 26µg | 7µg |
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| Choline | 6.4mg |
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| Saturated Fat | 0.193g | 0.176g |
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| Monounsaturated Fat | 0.295g | 0.131g |
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| Polyunsaturated fat | 0.755g | 0.326g |
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| Tryptophan | 0.05mg | 0.083mg |
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| Threonine | 0.131mg | 0.206mg |
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| Isoleucine | 0.159mg | 0.228mg |
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| Leucine | 0.244mg | 0.44mg |
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| Lysine | 0.212mg | 0.133mg |
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| Methionine | 0.041mg | 0.065mg |
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| Phenylalanine | 0.157mg | 0.297mg |
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| Valine | 0.162mg | 0.262mg |
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| Histidine | 0.093mg | 0.132mg |
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| Fructose | 0.03g |
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| Omega-3 - ALA | 0.024g |
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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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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%
3%
Minerals Daily Need Coverage Score
33%
30%
Comparison summary
Which food contains less Sodium?
Spaghetti contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Spaghetti is lower in Saturated Fat (difference - 0.017g)
Which food is lower in Sugar?
Okara is lower in Sugar (difference - 0.56g)
Which food is lower in glycemic index?
Okara is lower in glycemic index (difference - 49)
Which food is cheaper?
Okara is cheaper (difference - $1.6)
Which food is richer in minerals?
Okara is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.