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  6. Okara vs. Flour

Okara vs. Flour — In-Depth Nutrition Comparison

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Differences between okara and flour

  • Okara is higher in calcium; however, flour is richer in vitamin B1, selenium, iron, folate, vitamin B2, vitamin B3, manganese, vitamin B5, and phosphorus.
  • Flour's daily need coverage for vitamin B1 is 64% higher.
  • Okara has 5 times more calcium than flour. While okara has 80mg of calcium, flour has only 15mg.

The food types used in this comparison are Okara and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Okara vs Flour 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
4
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%
Flour
Flour
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more MagnesiumMagnesium +18.2%
Contains more CalciumCalcium +433.3%
Contains more PotassiumPotassium +99.1%
Contains more CopperCopper +38.9%
Contains more IronIron +256.9%
Contains more ZincZinc +25%
Contains more PhosphorusPhosphorus +80%
Contains less SodiumSodium -77.8%
Contains more ManganeseManganese +68.8%
Contains more SeleniumSelenium +219.8%

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.
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%
Flour
Flour
7
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% 1.2% 196% 114% 111% 26% 10% 0% 0.75% 137%
Contains more Vitamin B6Vitamin B6 +161.4%
Contains more Vitamin B1Vitamin B1 +3825%
Contains more Vitamin B2Vitamin B2 +2370%
Contains more Vitamin B3Vitamin B3 +5804%
Contains more Vitamin B5Vitamin B5 +397.7%
Contains more FolateFolate +603.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Okara Flour DV% diff.
Vitamin B1 0.02mg 0.785mg 64%
Iron 1.3mg 4.64mg 42%
Selenium 10.6µg 33.9µg 42%
Folate 26µg 183µg 39%
Vitamin B2 0.02mg 0.494mg 36%
Vitamin B3 0.1mg 5.904mg 36%
Carbs 12.23g 76.31g 21%
Calories 76kcal 364kcal 14%
Protein 3.52g 10.33g 14%
Manganese 0.404mg 0.682mg 12%
Fiber 2.7g 11%
Calcium 80mg 15mg 7%
Phosphorus 60mg 108mg 7%
Vitamin B5 0.088mg 0.438mg 7%
Copper 0.2mg 0.144mg 6%
Vitamin B6 0.115mg 0.044mg 5%
Potassium 213mg 107mg 3%
Choline 10.4mg 2%
Polyunsaturated fat 0.755g 0.413g 2%
Fats 1.73g 0.98g 1%
Magnesium 26mg 22mg 1%
Zinc 0.56mg 0.7mg 1%
Monounsaturated fat 0.295g 0.087g 1%
Protein per 100 calories 4.6g 2.8g N/A
Calories per 10 g protein 216kcal 352kcal N/A
Weight per 100 calories 132g 27g N/A
Net carbs 12.23g 73.61g N/A
Sugar 0.27g N/A
Sodium 9mg 2mg 0%
Vitamin E 0.06mg 0%
Vitamin K 0.3µg 0%
Saturated fat 0.193g 0.155g 0%
Tryptophan 0.05mg 0.127mg 0%
Threonine 0.131mg 0.281mg 0%
Isoleucine 0.159mg 0.357mg 0%
Leucine 0.244mg 0.71mg 0%
Lysine 0.212mg 0.228mg 0%
Methionine 0.041mg 0.183mg 0%
Phenylalanine 0.157mg 0.52mg 0%
Valine 0.162mg 0.415mg 0%
Histidine 0.093mg 0.23mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okara
Okara
3
4% 2% 12% 82%
Protein: 3.52 g
Fats: 1.73 g
Carbs: 12.23 g
Water: 81.64 g
Other: 0.88 g
Flour
Flour
2
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more FatsFats +76.5%
Contains more WaterWater +584.9%
Contains more OtherOther +91.3%
Contains more ProteinProtein +193.5%
Contains more CarbsCarbs +524%

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
Flour
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains more Mono. FatMonounsaturated fat +239.1%
Contains more Poly. FatPolyunsaturated fat +82.8%
Contains less Sat. FatSaturated fat -19.7%

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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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.