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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

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.
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

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Okara
Okara
1
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0% 0% 5% 4.6% 1.9% 5.3% 27% 0% 0% 20% 0%
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 CholineCholine +∞%
Contains more FolateFolate +188.9%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.115mg
~equal in Vitamin B12 ~0µg

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
4
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%
Contains more OtherOther +100%

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%

Comparison summary table

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice Okara
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
13%
Brown rice
5%
Okara
Minerals Daily Need Coverage Score
32%
Brown rice
33%
Okara

Comparison summary

Which food is lower in Sugar?
Okara
Okara is lower in Sugar (difference - 0.24g)
Which food is lower in Saturated Fat?
Okara
Okara is lower in Saturated Fat (difference - 0.067g)
Which food is lower in glycemic index?
Okara
Okara is lower in glycemic index (difference - 66)
Which food is cheaper?
Okara
Okara is cheaper (difference - $2)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 5mg)
Which food is richer in vitamins?
Brown rice
Brown rice is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.