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  6. Okara vs. Khorasan wheat

Okara vs. Khorasan wheat — In-Depth Nutrition Comparison

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How are okara and khorasan wheat different?

  • Khorasan wheat is higher than okara in selenium, manganese, vitamin B1, phosphorus, vitamin B3, copper, iron, zinc, protein, and magnesium.
  • Khorasan wheat covers your daily need for selenium 129% more than okara.

Okara and Wheat, KAMUT khorasan, uncooked types were used in this article.

Infographic

Okara vs Khorasan wheat 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
1
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 93% 6.6% 36% 141% 169% 100% 156% 0.65% 357% 445%
Contains more CalciumCalcium +263.6%
Contains more MagnesiumMagnesium +400%
Contains more PotassiumPotassium +89.2%
Contains more IronIron +190%
Contains more CopperCopper +153%
Contains more ZincZinc +557.1%
Contains more PhosphorusPhosphorus +506.7%
Contains less SodiumSodium -44.4%
Contains more ManganeseManganese +577%
Contains more SeleniumSelenium +668.9%

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
1
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 0% 0% 0.33% 12% 142% 42% 120% 57% 60% 0% 4.5% 0%
Contains more FolateFolate +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +2730%
Contains more Vitamin B2Vitamin B2 +820%
Contains more Vitamin B3Vitamin B3 +6275%
Contains more Vitamin B5Vitamin B5 +978.4%
Contains more Vitamin B6Vitamin B6 +125.2%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Okara Khorasan wheat DV% diff.
Selenium 10.6µg 81.5µg 129%
Manganese 0.404mg 2.735mg 101%
Vitamin B1 0.02mg 0.566mg 46%
Fiber 11.1g 44%
Phosphorus 60mg 364mg 43%
Vitamin B3 0.1mg 6.375mg 39%
Copper 0.2mg 0.506mg 34%
Iron 1.3mg 3.77mg 31%
Zinc 0.56mg 3.68mg 28%
Magnesium 26mg 130mg 25%
Protein 3.52g 14.54g 22%
Starch 52.41g 22%
Carbs 12.23g 70.58g 19%
Vitamin B5 0.088mg 0.949mg 17%
Calories 76kcal 337kcal 13%
Vitamin B2 0.02mg 0.184mg 13%
Vitamin B6 0.115mg 0.259mg 11%
Folate 26µg 7%
Calcium 80mg 22mg 6%
Potassium 213mg 403mg 6%
Choline 25.8mg 5%
Vitamin E 0.61mg 4%
Omega-3 (ALA) 0.048g 3%
Vitamin K 1.8µg 2%
Fats 1.73g 2.13g 1%
Polyunsaturated fat 0.755g 0.621g 1%
Protein per 100 calories 4.6g 4.3g N/A
Calories per 10 g protein 216kcal 232kcal N/A
Weight per 100 calories 132g 30g N/A
Unsaturated / Saturated Fat ratio 5.4 4.3 N/A
Net carbs 12.23g 59.48g N/A
Sugar 7.84g N/A
Sodium 9mg 5mg 0%
Vitamin A 0µg 1µg 0%
Trans fat 0g 0.005g N/A
Saturated fat 0.193g 0.196g 0%
Monounsaturated fat 0.295g 0.213g 0%
Tryptophan 0.05mg 0.13mg 0%
Threonine 0.131mg 0.442mg 0%
Isoleucine 0.159mg 0.566mg 0%
Leucine 0.244mg 1.112mg 0%
Lysine 0.212mg 0.416mg 0%
Methionine 0.041mg 0.251mg 0%
Phenylalanine 0.157mg 0.772mg 0%
Valine 0.162mg 0.687mg 0%
Histidine 0.093mg 0.379mg 0%
Fructose 0.11g 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
15% 2% 71% 11% 2%
Protein: 14.54 g
Fats: 2.13 g
Carbs: 70.58 g
Water: 11.07 g
Other: 1.68 g
Contains more WaterWater +637.5%
Contains more ProteinProtein +313.1%
Contains more FatsFats +23.1%
Contains more CarbsCarbs +477.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okara
Okara
3
16% 24% 61%
Saturated fat: Sat. Fat 0.193 g
Monounsaturated fat: Mono. Fat 0.295 g
Polyunsaturated fat: Poly. Fat 0.755 g
19% 21% 60%
Saturated fat: Sat. Fat 0.196 g
Monounsaturated fat: Mono. Fat 0.213 g
Polyunsaturated fat: Poly. Fat 0.621 g
Contains more Mono. FatMonounsaturated fat +38.5%
Contains more Poly. FatPolyunsaturated fat +21.6%
~equal in Saturated fat ~0.196g

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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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.