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  6. Okara vs. Sunflower seeds

Okara vs. Sunflower seeds — In-Depth Nutrition Comparison

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What are the main differences between okara and sunflower seeds?

  • Okara has less copper, vitamin B1, vitamin B6, phosphorus, selenium, fats, magnesium, manganese, vitamin B3, and folate than sunflower seeds.
  • Sunflower seeds' daily need coverage for copper is 178% higher.

We used Okara and Seeds, sunflower seed kernels, dried types in this comparison.

Infographic

Okara vs Sunflower seeds infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Okara
Okara
0
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 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Contains more MagnesiumMagnesium +1150%
Contains more PotassiumPotassium +202.8%
Contains more IronIron +303.8%
Contains more CopperCopper +800%
Contains more ZincZinc +792.9%
Contains more PhosphorusPhosphorus +1000%
Contains more ManganeseManganese +382.7%
Contains more SeleniumSelenium +400%
~equal in Calcium ~78mg
~equal in Sodium ~9mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Okara
Okara
0
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 4.7% 0% 1% 703% 370% 82% 156% 68% 310% 0% 0% 170%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +7300%
Contains more Vitamin B2Vitamin B2 +1675%
Contains more Vitamin B3Vitamin B3 +8235%
Contains more Vitamin B5Vitamin B5 +1184.1%
Contains more Vitamin B6Vitamin B6 +1069.6%
Contains more FolateFolate +773.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Okara Sunflower seeds DV% diff.
Vitamin E 35.17mg 234%
Copper 0.2mg 1.8mg 178%
Polyunsaturated fat 0.755g 23.137g 149%
Vitamin B1 0.02mg 1.48mg 122%
Vitamin B6 0.115mg 1.345mg 95%
Phosphorus 60mg 660mg 86%
Fats 1.73g 51.46g 77%
Selenium 10.6µg 53µg 77%
Magnesium 26mg 325mg 71%
Manganese 0.404mg 1.95mg 67%
Vitamin B3 0.1mg 8.335mg 51%
Folate 26µg 227µg 50%
Iron 1.3mg 5.25mg 49%
Monounsaturated fat 0.295g 18.528g 46%
Zinc 0.56mg 5mg 40%
Protein 3.52g 20.78g 35%
Fiber 8.6g 34%
Vitamin B2 0.02mg 0.355mg 26%
Calories 76kcal 584kcal 25%
Vitamin B5 0.088mg 1.13mg 21%
Saturated fat 0.193g 4.455g 19%
Potassium 213mg 645mg 13%
Choline 55.1mg 10%
Carbs 12.23g 20g 3%
Vitamin C 0mg 1.4mg 2%
Protein per 100 calories 4.6g 3.6g N/A
Calories per 10 g protein 216kcal 281kcal N/A
Weight per 100 calories 132g 17g N/A
Unsaturated / Saturated Fat ratio 5.4 9.4 N/A
Net carbs 12.23g 11.4g N/A
Calcium 80mg 78mg 0%
Sugar 2.62g N/A
Sodium 9mg 9mg 0%
Vitamin A 0µg 3µg 0%
Tryptophan 0.05mg 0.348mg 0%
Threonine 0.131mg 0.928mg 0%
Isoleucine 0.159mg 1.139mg 0%
Leucine 0.244mg 1.659mg 0%
Lysine 0.212mg 0.937mg 0%
Methionine 0.041mg 0.494mg 0%
Phenylalanine 0.157mg 1.169mg 0%
Valine 0.162mg 1.315mg 0%
Histidine 0.093mg 0.632mg 0%
Omega-3 (EPA) 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okara
Okara
1
4% 2% 12% 82%
Protein: 3.52 g
Fats: 1.73 g
Carbs: 12.23 g
Water: 81.64 g
Other: 0.88 g
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more WaterWater +1626%
Contains more ProteinProtein +490.3%
Contains more FatsFats +2874.6%
Contains more CarbsCarbs +63.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okara
Okara
1
16% 24% 61%
Saturated fat: Sat. Fat 0.193 g
Monounsaturated fat: Mono. Fat 0.295 g
Polyunsaturated fat: Poly. Fat 0.755 g
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
Contains less Sat. FatSaturated fat -95.7%
Contains more Mono. FatMonounsaturated fat +6180.7%
Contains more Poly. FatPolyunsaturated fat +2964.5%

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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. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.