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  6. Pasta vs. Okara

Pasta vs. Okara — In-Depth Nutrition Comparison

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The main differences between Pasta and Okara

  • Pasta has more Vitamin B1, Vitamin B2, Folate, Vitamin B12, and Vitamin B3, however, Okara has more Copper, Manganese, Calcium, and Vitamin B6.
  • Daily need coverage for Vitamin B1 from Pasta is 16% higher.

Food types used in this article are Pasta, fresh-refrigerated, plain, cooked and Okara.

Infographic

Pasta vs Okara 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.
Pasta
Pasta
2
:
7
Okara
Okara
Contains less Sodium -33.3%
Contains more Calcium +1233.3%
Contains more Iron +14%
Contains more Magnesium +44.4%
Contains more Potassium +787.5%
Contains more Copper +115.1%
Contains more Manganese +80.4%
Equal in Phosphorus - 60
Equal in Zinc - 0.56
Pasta
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 43% 13% 27% 3% 1% 16% 31% 30% 0%
Okara
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 49% 19% 26% 19% 2% 16% 67% 53% 58%
Contains less Sodium -33.3%
Contains more Calcium +1233.3%
Contains more Iron +14%
Contains more Magnesium +44.4%
Contains more Potassium +787.5%
Contains more Copper +115.1%
Contains more Manganese +80.4%
Equal in Phosphorus - 60
Equal in Zinc - 0.56

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.
Pasta
Pasta
7
:
2
Okara
Okara
Contains more Vitamin A +∞%
Contains more Vitamin B1 +945%
Contains more Vitamin B2 +650%
Contains more Vitamin B3 +892%
Contains more Vitamin B5 +108%
Contains more Folate +146.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin B6 +238.2%
Pasta
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 53% 35% 19% 11% 8% 48% 18% 0%
Okara
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 5% 5% 2% 6% 27% 20% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +945%
Contains more Vitamin B2 +650%
Contains more Vitamin B3 +892%
Contains more Vitamin B5 +108%
Contains more Folate +146.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin B6 +238.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pasta
Pasta
2
:
3
Okara
Okara
Contains more Protein +46.3%
Contains more Carbs +103.8%
Contains more Fats +64.8%
Contains more Water +19.1%
Contains more Other +183.9%
Pasta
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 g
Okara
4% 2% 12% 82%
Protein: 3.52 g
Fats: 1.73 g
Carbs: 12.23 g
Water: 81.64 g
Other: 0.88 g
Contains more Protein +46.3%
Contains more Carbs +103.8%
Contains more Fats +64.8%
Contains more Water +19.1%
Contains more Other +183.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pasta
Pasta
1
:
2
Okara
Okara
Contains less Saturated Fat -22.3%
Contains more Monounsaturated Fat +137.9%
Contains more Polyunsaturated fat +76%
Pasta
21% 18% 61%
Saturated Fat: 0.15 g
Monounsaturated Fat: 0.124 g
Polyunsaturated fat: 0.429 g
Okara
16% 24% 61%
Saturated Fat: 0.193 g
Monounsaturated Fat: 0.295 g
Polyunsaturated fat: 0.755 g
Contains less Saturated Fat -22.3%
Contains more Monounsaturated Fat +137.9%
Contains more Polyunsaturated fat +76%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pasta Okara
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Pasta Okara Opinion
Net carbs 24.93g 12.23g Pasta
Protein 5.15g 3.52g Pasta
Fats 1.05g 1.73g Okara
Carbs 24.93g 12.23g Pasta
Calories 131kcal 76kcal Pasta
Calcium 6mg 80mg Okara
Iron 1.14mg 1.3mg Okara
Magnesium 18mg 26mg Okara
Phosphorus 63mg 60mg Pasta
Potassium 24mg 213mg Okara
Sodium 6mg 9mg Pasta
Zinc 0.56mg 0.56mg
Copper 0.093mg 0.2mg Okara
Manganese 0.224mg 0.404mg Okara
Selenium 10.6µg Okara
Vitamin A 20IU 0IU Pasta
Vitamin A RAE 6µg 0µg Pasta
Vitamin B1 0.209mg 0.02mg Pasta
Vitamin B2 0.15mg 0.02mg Pasta
Vitamin B3 0.992mg 0.1mg Pasta
Vitamin B5 0.183mg 0.088mg Pasta
Vitamin B6 0.034mg 0.115mg Okara
Folate 64µg 26µg Pasta
Vitamin B12 0.14µg 0µg Pasta
Tryptophan 0.065mg 0.05mg Pasta
Threonine 0.134mg 0.131mg Pasta
Isoleucine 0.197mg 0.159mg Pasta
Leucine 0.348mg 0.244mg Pasta
Lysine 0.097mg 0.212mg Okara
Methionine 0.079mg 0.041mg Pasta
Phenylalanine 0.247mg 0.157mg Pasta
Valine 0.217mg 0.162mg Pasta
Histidine 0.103mg 0.093mg Pasta
Cholesterol 33mg 0mg Okara
Saturated Fat 0.15g 0.193g Pasta
Monounsaturated Fat 0.124g 0.295g Okara
Polyunsaturated fat 0.429g 0.755g Okara

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pasta Okara
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
16%
Pasta
5%
Okara
Minerals Daily Need Coverage Score
16%
Pasta
33%
Okara

Comparison summary

Which food contains less Sodium?
Pasta
Pasta contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Pasta
Pasta is lower in Saturated Fat (difference - 0.043g)
Which food is richer in vitamins?
Pasta
Pasta is relatively richer in vitamins
Which food is lower in Cholesterol?
Okara
Okara is lower in Cholesterol (difference - 33mg)
Which food is lower in glycemic index?
Okara
Okara is lower in glycemic index (difference - 49)
Which food is cheaper?
Okara
Okara is cheaper (difference - $3)
Which food is richer in minerals?
Okara
Okara is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/nutrients
  2. Okara - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172452/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.