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  6. Okara vs. Spaghetti

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

Okara vs Spaghetti 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
6
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 13% 2.1% 3.9% 19% 33% 14% 25% 0.13% 42% 144%
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%
~equal in Zinc ~0.51mg
~equal in Phosphorus ~58mg

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0% 0% 5% 4.6% 1.9% 5.3% 27% 0% 0% 20% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 1.2% 0% 5% 4.6% 7.5% 6.7% 11% 0% 0% 5.3% 3.5%
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 C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.02mg
~equal in Vitamin B2 ~0.02mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Okara Spaghetti DV% diff.
Selenium 10.6µg 26.4µg 29%
Starch 26.01g 11%
Copper 0.2mg 0.1mg 11%
Iron 1.3mg 0.5mg 10%
Calcium 80mg 7mg 7%
Fiber 1.8g 7%
Carbs 12.23g 30.86g 6%
Folate 26µg 7µg 5%
Vitamin B6 0.115mg 0.049mg 5%
Protein 3.52g 5.8g 5%
Potassium 213mg 44mg 5%
Manganese 0.404mg 0.322mg 4%
Calories 76kcal 158kcal 4%
Polyunsaturated fat 0.755g 0.326g 3%
Vitamin B3 0.1mg 0.4mg 2%
Magnesium 26mg 18mg 2%
Choline 6.4mg 1%
Fats 1.73g 0.93g 1%
Net carbs 12.23g 29.06g N/A
Sugar 0.56g N/A
Zinc 0.56mg 0.51mg 0%
Phosphorus 60mg 58mg 0%
Sodium 9mg 1mg 0%
Vitamin E 0.06mg 0%
Vitamin B1 0.02mg 0.02mg 0%
Vitamin B2 0.02mg 0.02mg 0%
Vitamin B5 0.088mg 0.112mg 0%
Saturated fat 0.193g 0.176g 0%
Monounsaturated fat 0.295g 0.131g 0%
Tryptophan 0.05mg 0.083mg 0%
Threonine 0.131mg 0.206mg 0%
Isoleucine 0.159mg 0.228mg 0%
Leucine 0.244mg 0.44mg 0%
Lysine 0.212mg 0.133mg 0%
Methionine 0.041mg 0.065mg 0%
Phenylalanine 0.157mg 0.297mg 0%
Valine 0.162mg 0.262mg 0%
Histidine 0.093mg 0.132mg 0%
Fructose 0.03g 0%
Omega-3 - ALA 0.024g N/A

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
6% 31% 62%
Protein: 5.8 g
Fats: 0.93 g
Carbs: 30.86 g
Water: 62.13 g
Other: 0.28 g
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
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
28% 21% 52%
Saturated fat: Sat. Fat 0.176 g
Monounsaturated fat: Mono. Fat 0.131 g
Polyunsaturated fat: Poly. Fat 0.326 g
Contains more Mono. FatMonounsaturated fat +125.2%
Contains more Poly. FatPolyunsaturated fat +131.6%
~equal in Saturated fat ~0.176g

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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. Spaghetti - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168928/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.