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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 for 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
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.8% 2.1% 43% 31% 15% 27% 0.78% 29% 0%
Okara
Okara
7
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%
Contains less SodiumSodium -33.3%
Contains more MagnesiumMagnesium +44.4%
Contains more CalciumCalcium +1233.3%
Contains more PotassiumPotassium +787.5%
Contains more IronIron +14%
Contains more CopperCopper +115.1%
Contains more ManganeseManganese +80.4%
~equal in Zinc ~0.56mg
~equal in Phosphorus ~60mg

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
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% 2% 0% 52% 35% 19% 11% 7.8% 18% 0% 48%
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +945%
Contains more Vitamin B2Vitamin B2 +650%
Contains more Vitamin B3Vitamin B3 +892%
Contains more Vitamin B5Vitamin B5 +108%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +146.2%
Contains more Vitamin B6Vitamin B6 +238.2%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Pasta Okara DV% diff.
Selenium 10.6µg 19%
Vitamin B1 0.209mg 0.02mg 16%
Copper 0.093mg 0.2mg 12%
Cholesterol 33mg 0mg 11%
Vitamin B2 0.15mg 0.02mg 10%
Folate 64µg 26µg 10%
Manganese 0.224mg 0.404mg 8%
Calcium 6mg 80mg 7%
Potassium 24mg 213mg 6%
Vitamin B3 0.992mg 0.1mg 6%
Vitamin B6 0.034mg 0.115mg 6%
Vitamin B12 0.14µg 0µg 6%
Carbs 24.93g 12.23g 4%
Calories 131kcal 76kcal 3%
Protein 5.15g 3.52g 3%
Magnesium 18mg 26mg 2%
Iron 1.14mg 1.3mg 2%
Vitamin B5 0.183mg 0.088mg 2%
Polyunsaturated fat 0.429g 0.755g 2%
Fats 1.05g 1.73g 1%
Vitamin A 6µg 0µg 1%
Protein per 100 calories 3.9g 4.6g N/A
Calories per 10 g protein 254kcal 216kcal N/A
Weight per 100 calories 76g 132g N/A
Net carbs 24.93g 12.23g N/A
Zinc 0.56mg 0.56mg 0%
Phosphorus 63mg 60mg 0%
Sodium 6mg 9mg 0%
Saturated fat 0.15g 0.193g 0%
Monounsaturated fat 0.124g 0.295g 0%
Tryptophan 0.065mg 0.05mg 0%
Threonine 0.134mg 0.131mg 0%
Isoleucine 0.197mg 0.159mg 0%
Leucine 0.348mg 0.244mg 0%
Lysine 0.097mg 0.212mg 0%
Methionine 0.079mg 0.041mg 0%
Phenylalanine 0.247mg 0.157mg 0%
Valine 0.217mg 0.162mg 0%
Histidine 0.103mg 0.093mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pasta
Pasta
2
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 g
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
Contains more ProteinProtein +46.3%
Contains more CarbsCarbs +103.8%
Contains more FatsFats +64.8%
Contains more WaterWater +19.1%
Contains more OtherOther +183.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pasta
Pasta
1
21% 18% 61%
Saturated fat: Sat. Fat 0.15 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.429 g
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
Contains less Sat. FatSaturated fat -22.3%
Contains more Mono. FatMonounsaturated fat +137.9%
Contains more Poly. FatPolyunsaturated fat +76%

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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. 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.