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  6. Brown rice vs. Okara

Brown rice vs. Okara — In-Depth Nutrition Comparison

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What are the differences between brown rice and okara?

  • Brown rice is higher in manganese, vitamin B3, vitamin B1, phosphorus, and vitamin B5, yet okara is higher in copper, iron, selenium, and calcium.
  • Brown rice's daily need coverage for manganese is 25% more.
  • Brown rice has 26 times more vitamin B3 than okara. While brown rice has 2.561mg of vitamin B3, okara has only 0.1mg.

We used Rice, brown, long-grain, cooked and Okara types in this article.

Infographic

Brown rice vs Okara infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Okara
Okara
5
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 more MagnesiumMagnesium +50%
Contains more ZincZinc +26.8%
Contains more PhosphorusPhosphorus +71.7%
Contains less SodiumSodium -55.6%
Contains more ManganeseManganese +141.1%
Contains more CalciumCalcium +2566.7%
Contains more PotassiumPotassium +147.7%
Contains more IronIron +132.1%
Contains more CopperCopper +88.7%
Contains more SeleniumSelenium +82.8%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
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% 3.4% 45% 16% 48% 23% 28% 0% 0.5% 6.8%
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +790%
Contains more Vitamin B2Vitamin B2 +245%
Contains more Vitamin B3Vitamin B3 +2461%
Contains more Vitamin B5Vitamin B5 +331.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +188.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B6 ~0.115mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brown rice Okara DV% diff.
Manganese 0.974mg 0.404mg 25%
Vitamin B3 2.561mg 0.1mg 15%
Vitamin B1 0.178mg 0.02mg 13%
Copper 0.106mg 0.2mg 10%
Starch 24.79g 10%
Iron 0.56mg 1.3mg 9%
Selenium 5.8µg 10.6µg 9%
Calcium 3mg 80mg 8%
Fiber 1.6g 6%
Phosphorus 103mg 60mg 6%
Vitamin B5 0.38mg 0.088mg 6%
Carbs 25.58g 12.23g 4%
Potassium 86mg 213mg 4%
Vitamin B2 0.069mg 0.02mg 4%
Folate 9µg 26µg 4%
Magnesium 39mg 26mg 3%
Polyunsaturated fat 0.366g 0.755g 3%
Calories 123kcal 76kcal 2%
Protein 2.74g 3.52g 2%
Choline 9.2mg 2%
Omega-6 (Linoleic acid) 0.355g 2%
Fats 0.97g 1.73g 1%
Zinc 0.71mg 0.56mg 1%
Vitamin E 0.17mg 1%
Vitamin B6 0.123mg 0.115mg 1%
Omega-3 (ALA) 0.011g 1%
Protein per 100 calories 2.2g 4.6g N/A
Calories per 10 g protein 449kcal 216kcal N/A
Weight per 100 calories 81g 132g N/A
Net carbs 23.98g 12.23g N/A
Sugar 0.24g N/A
Sodium 4mg 9mg 0%
Vitamin K 0.2µg 0%
Saturated fat 0.26g 0.193g 0%
Monounsaturated fat 0.369g 0.295g 0%
Tryptophan 0.033mg 0.05mg 0%
Threonine 0.095mg 0.131mg 0%
Isoleucine 0.109mg 0.159mg 0%
Leucine 0.214mg 0.244mg 0%
Lysine 0.099mg 0.212mg 0%
Methionine 0.058mg 0.041mg 0%
Phenylalanine 0.133mg 0.157mg 0%
Valine 0.151mg 0.162mg 0%
Histidine 0.066mg 0.093mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 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 CarbsCarbs +109.2%
Contains more ProteinProtein +28.5%
Contains more FatsFats +78.4%
Contains more WaterWater +16.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 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 more Mono. FatMonounsaturated fat +25.1%
Contains less Sat. FatSaturated fat -25.8%
Contains more Poly. FatPolyunsaturated fat +106.3%

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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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.