Okara vs. Tempeh — In-Depth Nutrition Comparison
Compare
The main differences between Okara and Tempeh
- Okara has more Selenium, however, Tempeh has more Copper, Manganese, Phosphorus, Vitamin B2, Iron, Vitamin B3, Magnesium, and Vitamin B6.
- Daily need coverage for Copper from Tempeh is 40% higher.
- Okara is lower in Saturated Fat.
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.
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +211.5% |
| Contains more CalciumCalcium | +38.8% |
| Contains more PotassiumPotassium | +93.4% |
| Contains more IronIron | +107.7% |
| Contains more CopperCopper | +180% |
| Contains more ZincZinc | +103.6% |
| Contains more PhosphorusPhosphorus | +343.3% |
| Contains more ManganeseManganese | +221.8% |
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 B1Vitamin B1 | +290% |
| Contains more Vitamin B2Vitamin B2 | +1690% |
| Contains more Vitamin B3Vitamin B3 | +2540% |
| Contains more Vitamin B5Vitamin B5 | +215.9% |
| Contains more Vitamin B6Vitamin B6 | +87% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +60.1% |
| Contains more WaterWater | +36.9% |
| Contains more ProteinProtein | +476.4% |
| Contains more FatsFats | +524.3% |
| Contains more OtherOther | +84.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated Fat | -92.4% |
| Contains more Mono. FatMonounsaturated Fat | +986.4% |
| Contains more Poly. FatPolyunsaturated fat | +469.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Rich in minerals |
|
||
| Rich in vitamins |
|
||
| Lower in Saturated Fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Lower in Sodium | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 76kcal | 192kcal |
|
| Protein | 3.52g | 20.29g |
|
| Fats | 1.73g | 10.8g |
|
| Net carbs | 12.23g | 7.64g |
|
| Carbs | 12.23g | 7.64g |
|
| Magnesium | 26mg | 81mg |
|
| Calcium | 80mg | 111mg |
|
| Potassium | 213mg | 412mg |
|
| Iron | 1.3mg | 2.7mg |
|
| Copper | 0.2mg | 0.56mg |
|
| Zinc | 0.56mg | 1.14mg |
|
| Phosphorus | 60mg | 266mg |
|
| Sodium | 9mg | 9mg | |
| Manganese | 0.404mg | 1.3mg |
|
| Selenium | 10.6µg | 0µg |
|
| Vitamin B1 | 0.02mg | 0.078mg |
|
| Vitamin B2 | 0.02mg | 0.358mg |
|
| Vitamin B3 | 0.1mg | 2.64mg |
|
| Vitamin B5 | 0.088mg | 0.278mg |
|
| Vitamin B6 | 0.115mg | 0.215mg |
|
| Vitamin B12 | 0µg | 0.08µg |
|
| Folate | 26µg | 24µg |
|
| Saturated Fat | 0.193g | 2.539g |
|
| Monounsaturated Fat | 0.295g | 3.205g |
|
| Polyunsaturated fat | 0.755g | 4.3g |
|
| Tryptophan | 0.05mg | 0.194mg |
|
| Threonine | 0.131mg | 0.796mg |
|
| Isoleucine | 0.159mg | 0.88mg |
|
| Leucine | 0.244mg | 1.43mg |
|
| Lysine | 0.212mg | 0.908mg |
|
| Methionine | 0.041mg | 0.175mg |
|
| Phenylalanine | 0.157mg | 0.893mg |
|
| Valine | 0.162mg | 0.92mg |
|
| Histidine | 0.093mg | 0.466mg |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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%
19%
Minerals Daily Need Coverage Score
33%
73%
Comparison summary
Which food is richer in minerals?
Tempeh is relatively richer in minerals
Which food is richer in vitamins?
Tempeh is relatively richer in vitamins
Which food is lower in Saturated Fat?
Okara is lower in Saturated Fat (difference - 2.346g)
Which food is lower in glycemic index?
Okara is lower in glycemic index (difference - 15)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (9 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)