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.
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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 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% |
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 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains less Sat. FatSaturated fat | -22.3% |
| Contains more Mono. FatMonounsaturated fat | +137.9% |
| Contains more Poly. FatPolyunsaturated 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.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sugar | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
| Vitamin B12 | 0.14µg | 0µg | 6% |
| Vitamin B6 | 0.034mg | 0.115mg | 6% |
| Potassium | 24mg | 213mg | 6% |
| Vitamin B3 | 0.992mg | 0.1mg | 6% |
| Carbs | 24.93g | 12.23g | 4% |
| Protein | 5.15g | 3.52g | 3% |
| Calories | 131kcal | 76kcal | 3% |
| Polyunsaturated fat | 0.429g | 0.755g | 2% |
| Iron | 1.14mg | 1.3mg | 2% |
| Vitamin B5 | 0.183mg | 0.088mg | 2% |
| Magnesium | 18mg | 26mg | 2% |
| Vitamin A | 6µg | 0µg | 1% |
| Fats | 1.05g | 1.73g | 1% |
| 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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
15%
5%
Minerals Daily Need Coverage Score
16%
33%
Comparison summary
Which food contains less Sodium?
Pasta contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Pasta is lower in Saturated fat (difference - 0.043g)
Which food is richer in vitamins?
Pasta is relatively richer in vitamins
Which food is lower in Cholesterol?
Okara is lower in Cholesterol (difference - 33mg)
Which food is lower in glycemic index?
Okara is lower in glycemic index (difference - 49)
Which food is cheaper?
Okara is cheaper (difference - $3)
Which food is richer in minerals?
Okara is relatively richer in minerals
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)