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.
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
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Calcium
+1042.9%
Contains
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Iron
+160%
Contains
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Magnesium
+44.4%
Contains
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Potassium
+384.1%
Contains
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Copper
+100%
Contains
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Manganese
+25.5%
Contains
less
Sodium
-88.9%
Contains
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Selenium
+149.1%
Equal in Phosphorus - 58
Equal in Zinc - 0.51
Contains
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Calcium
+1042.9%
Contains
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Iron
+160%
Contains
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Magnesium
+44.4%
Contains
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Potassium
+384.1%
Contains
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Copper
+100%
Contains
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Manganese
+25.5%
Contains
less
Sodium
-88.9%
Contains
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Selenium
+149.1%
Equal in Phosphorus - 58
Equal in Zinc - 0.51
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.
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Contains
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Vitamin B6
+134.7%
Contains
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Folate
+271.4%
Contains
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Vitamin B3
+300%
Contains
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Vitamin B5
+27.3%
Equal in Vitamin B1 - 0.02
Equal in Vitamin B2 - 0.02
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Vitamin B6
+134.7%
Contains
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Folate
+271.4%
Contains
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Vitamin B3
+300%
Contains
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Vitamin B5
+27.3%
Equal in Vitamin B1 - 0.02
Equal in Vitamin B2 - 0.02
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+86%
Contains
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Water
+31.4%
Contains
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Other
+214.3%
Contains
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Protein
+64.8%
Contains
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Carbs
+152.3%
Contains
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Fats
+86%
Contains
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Water
+31.4%
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Other
+214.3%
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Protein
+64.8%
Contains
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Carbs
+152.3%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+125.2%
Contains
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Polyunsaturated fat
+131.6%
Equal in Saturated Fat - 0.176
Contains
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Monounsaturated Fat
+125.2%
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Polyunsaturated fat
+131.6%
Equal in Saturated Fat - 0.176
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 |
| Net carbs | 12.23g | 29.06g |
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| Protein | 3.52g | 5.8g |
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| Fats | 1.73g | 0.93g |
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| Carbs | 12.23g | 30.86g |
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| Calories | 76kcal | 158kcal |
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| Starch | 26.01g |
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| Fructose | 0.03g |
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| Sugar | 0.56g |
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| Fiber | 1.8g |
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| Calcium | 80mg | 7mg |
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| Iron | 1.3mg | 0.5mg |
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| Magnesium | 26mg | 18mg |
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| Phosphorus | 60mg | 58mg |
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| Potassium | 213mg | 44mg |
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| Sodium | 9mg | 1mg |
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| Zinc | 0.56mg | 0.51mg |
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| Copper | 0.2mg | 0.1mg |
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| Manganese | 0.404mg | 0.322mg |
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| Selenium | 10.6µg | 26.4µg |
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| Vitamin E | 0.06mg |
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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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| 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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| 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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| 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 Fats diet |
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| Low Carbs diet |
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| Low Calories 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.