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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.
Brown rice
Brown rice
5
:
5
Okara
Okara
Contains more Magnesium +50%
Contains more Phosphorus +71.7%
Contains less Sodium -55.6%
Contains more Zinc +26.8%
Contains more Manganese +141.1%
Contains more Calcium +2566.7%
Contains more Iron +132.1%
Contains more Potassium +147.7%
Contains more Copper +88.7%
Contains more Selenium +82.8%
Brown rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
Okara
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 49% 19% 26% 19% 2% 16% 67% 53% 58%
Contains more Magnesium +50%
Contains more Phosphorus +71.7%
Contains less Sodium -55.6%
Contains more Zinc +26.8%
Contains more Manganese +141.1%
Contains more Calcium +2566.7%
Contains more Iron +132.1%
Contains more Potassium +147.7%
Contains more Copper +88.7%
Contains more Selenium +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.
Brown rice
Brown rice
7
:
1
Okara
Okara
Contains more Vitamin B1 +790%
Contains more Vitamin B2 +245%
Contains more Vitamin B3 +2461%
Contains more Vitamin B5 +331.8%
Contains more Folate +188.9%
Equal in Vitamin B6 - 0.115
Brown rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
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 B1 +790%
Contains more Vitamin B2 +245%
Contains more Vitamin B3 +2461%
Contains more Vitamin B5 +331.8%
Contains more Folate +188.9%
Equal in Vitamin B6 - 0.115

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Brown rice
Brown rice
1
:
4
Okara
Okara
Contains more Carbs +109.2%
Contains more Protein +28.5%
Contains more Fats +78.4%
Contains more Water +16.2%
Contains more Other +100%
Brown rice
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 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 Carbs +109.2%
Contains more Protein +28.5%
Contains more Fats +78.4%
Contains more Water +16.2%
Contains more Other +100%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Brown rice
Brown rice
1
:
2
Okara
Okara
Contains more Monounsaturated Fat +25.1%
Contains less Saturated Fat -25.8%
Contains more Polyunsaturated fat +106.3%
Brown rice
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g
Okara
16% 24% 61%
Saturated Fat: 0.193 g
Monounsaturated Fat: 0.295 g
Polyunsaturated fat: 0.755 g
Contains more Monounsaturated Fat +25.1%
Contains less Saturated Fat -25.8%
Contains more Polyunsaturated 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
Net carbs 23.98g 12.23g Brown rice
Protein 2.74g 3.52g Okara
Fats 0.97g 1.73g Okara
Carbs 25.58g 12.23g Brown rice
Calories 123kcal 76kcal Brown rice
Starch 24.79g Brown rice
Sugar 0.24g Okara
Fiber 1.6g Brown rice
Calcium 3mg 80mg Okara
Iron 0.56mg 1.3mg Okara
Magnesium 39mg 26mg Brown rice
Phosphorus 103mg 60mg Brown rice
Potassium 86mg 213mg Okara
Sodium 4mg 9mg Brown rice
Zinc 0.71mg 0.56mg Brown rice
Copper 0.106mg 0.2mg Okara
Manganese 0.974mg 0.404mg Brown rice
Selenium 5.8µg 10.6µg Okara
Vitamin E 0.17mg Brown rice
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
Folate 9µg 26µg Okara
Vitamin K 0.2µg Brown rice
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
Saturated Fat 0.26g 0.193g Okara
Monounsaturated Fat 0.369g 0.295g Brown rice
Polyunsaturated fat 0.366g 0.755g Okara
Omega-6 - Linoleic acid 0.355g Brown rice
Omega-3 - ALA 0.011g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice 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
14%
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.