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.
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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 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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
| Protein | 3.52g | 10.33g | 14% |
| Calories | 76kcal | 364kcal | 14% |
| Manganese | 0.404mg | 0.682mg | 12% |
| Fiber | 2.7g | 11% | |
| Calcium | 80mg | 15mg | 7% |
| Vitamin B5 | 0.088mg | 0.438mg | 7% |
| Phosphorus | 60mg | 108mg | 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% |
| Magnesium | 26mg | 22mg | 1% |
| Monounsaturated fat | 0.295g | 0.087g | 1% |
| Fats | 1.73g | 0.98g | 1% |
| Zinc | 0.56mg | 0.7mg | 1% |
| 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
| 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
| Contains more Mono. FatMonounsaturated fat | +239.1% |
| Contains more Poly. FatPolyunsaturated fat | +82.8% |
| Contains less Sat. FatSaturated fat | -19.7% |
