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
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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 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% |
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 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more FolateFolate | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.52 g
Fats:
1.73 g
Carbs:
12.23 g
Water:
81.64 g
Other:
0.88 g
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
Saturated fat:
Sat. Fat
0.193 g
Monounsaturated fat:
Mono. Fat
0.295 g
Polyunsaturated fat:
Poly. Fat
0.755 g
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
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 Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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%
0%
Minerals Daily Need Coverage Score
33%
68%
Comparison summary
Which food is lower in Sugar?
Okara is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Okara contains less Sodium (difference - 20mg)
Which food is lower in Saturated fat?
Okara is lower in Saturated fat (difference - 0.079g)
Which food is lower in glycemic index?
Okara is lower in glycemic index (difference - 64)
Which food is richer in vitamins?
Okara is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.