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  6. Okara vs. Wheat gluten

Okara vs. Wheat gluten — In-Depth Nutrition Comparison

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Important differences between okara and wheat gluten

  • Okara has more vitamin B6 and folate; however, wheat gluten is richer in selenium, iron, phosphorus, and calcium.
  • Wheat gluten's daily need coverage for selenium is 53% more.

The food varieties used in the comparison are Okara and Vital wheat gluten.

Infographic

Okara vs Wheat gluten 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
3
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 18% 43% 8.8% 195% 61% 23% 111% 3.8% 0% 217%
Contains more PotassiumPotassium +113%
Contains less SodiumSodium -69%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +77.5%
Contains more IronIron +300%
Contains more ZincZinc +51.8%
Contains more PhosphorusPhosphorus +333.3%
Contains more SeleniumSelenium +274.5%
~equal in Magnesium ~25mg
~equal in Copper ~0.182mg

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
6
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% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Okara Wheat gluten DV% diff.
Protein 3.52g 75.16g 143%
Selenium 10.6µg 39.7µg 53%
Iron 1.3mg 5.2mg 49%
Phosphorus 60mg 260mg 29%
Manganese 0.404mg 18%
Calories 76kcal 370kcal 15%
Vitamin B6 0.115mg 0mg 9%
Folate 26µg 0µg 7%
Calcium 80mg 142mg 6%
Potassium 213mg 100mg 3%
Zinc 0.56mg 0.85mg 3%
Vitamin B5 0.088mg 0mg 2%
Vitamin B1 0.02mg 0mg 2%
Vitamin B2 0.02mg 0mg 2%
Copper 0.2mg 0.182mg 2%
Fiber 0.6g 2%
Sodium 9mg 29mg 1%
Vitamin B3 0.1mg 0mg 1%
Carbs 12.23g 13.79g 1%
Fats 1.73g 1.85g 0%
Net carbs 12.23g 13.19g N/A
Magnesium 26mg 25mg 0%
Saturated fat 0.193g 0.272g 0%
Monounsaturated fat 0.295g 0.156g 0%
Polyunsaturated fat 0.755g 0.81g 0%
Tryptophan 0.05mg 0%
Threonine 0.131mg 0%
Isoleucine 0.159mg 0%
Leucine 0.244mg 0%
Lysine 0.212mg 0%
Methionine 0.041mg 0%
Phenylalanine 0.157mg 0%
Valine 0.162mg 0%
Histidine 0.093mg 0%

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
75% 2% 14% 8%
Protein: 75.16 g
Fats: 1.85 g
Carbs: 13.79 g
Water: 8.2 g
Other: 1 g
Contains more WaterWater +895.6%
Contains more ProteinProtein +2035.2%
Contains more CarbsCarbs +12.8%
Contains more OtherOther +13.6%
~equal in Fats ~1.85g

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
22% 13% 65%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.156 g
Polyunsaturated fat: Poly. Fat 0.81 g
Contains less Sat. FatSaturated fat -29%
Contains more Mono. FatMonounsaturated fat +89.1%
~equal in Polyunsaturated fat ~0.81g

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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. Wheat gluten - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168147/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.