Rice vs. Okara — In-Depth Nutrition Comparison
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A recap on differences between rice and okara
- Rice has more vitamin B1, vitamin B3, folate, and vitamin B5; however, okara is higher in copper, calcium, selenium, potassium, and polyunsaturated fat.
- Okara covers your daily copper needs 15% more than rice.
- Okara contains 15 times less vitamin B3 than rice. Rice contains 1.476mg of vitamin B3, while okara contains 0.1mg.
Food varieties used in this article are Rice, white, long-grain, regular, enriched, cooked and Okara.
Infographic
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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 | -88.9% |
| Contains more ManganeseManganese | +16.8% |
| Contains more MagnesiumMagnesium | +116.7% |
| Contains more CalciumCalcium | +700% |
| Contains more PotassiumPotassium | +508.6% |
| Contains more CopperCopper | +189.9% |
| Contains more ZincZinc | +14.3% |
| Contains more PhosphorusPhosphorus | +39.5% |
| Contains more SeleniumSelenium | +41.3% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +715% |
| Contains more Vitamin B3Vitamin B3 | +1376% |
| Contains more Vitamin B5Vitamin B5 | +343.2% |
| Contains more FolateFolate | +123.1% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B2Vitamin B2 | +53.8% |
| Contains more Vitamin B6Vitamin B6 | +23.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +130.3% |
| Contains more ProteinProtein | +30.9% |
| Contains more FatsFats | +517.9% |
| Contains more WaterWater | +19.3% |
| Contains more OtherOther | +109.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -60.1% |
| Contains more Mono. FatMonounsaturated fat | +235.2% |
| Contains more Poly. FatPolyunsaturated fat | +893.4% |
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 Sugar |
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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 Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Copper | 0.069mg | 0.2mg | 15% |
| Vitamin B1 | 0.163mg | 0.02mg | 12% |
| Vitamin B3 | 1.476mg | 0.1mg | 9% |
| Folate | 58µg | 26µg | 8% |
| Calcium | 10mg | 80mg | 7% |
| Vitamin B5 | 0.39mg | 0.088mg | 6% |
| Selenium | 7.5µg | 10.6µg | 6% |
| Polyunsaturated fat | 0.076g | 0.755g | 5% |
| Carbs | 28.17g | 12.23g | 5% |
| Potassium | 35mg | 213mg | 5% |
| Manganese | 0.472mg | 0.404mg | 3% |
| Calories | 130kcal | 76kcal | 3% |
| Magnesium | 12mg | 26mg | 3% |
| Fats | 0.28g | 1.73g | 2% |
| Fiber | 0.4g | 2% | |
| Protein | 2.69g | 3.52g | 2% |
| Vitamin B6 | 0.093mg | 0.115mg | 2% |
| Phosphorus | 43mg | 60mg | 2% |
| Zinc | 0.49mg | 0.56mg | 1% |
| Vitamin B2 | 0.013mg | 0.02mg | 1% |
| Iron | 1.2mg | 1.3mg | 1% |
| Saturated fat | 0.077g | 0.193g | 1% |
| Monounsaturated fat | 0.088g | 0.295g | 1% |
| Net carbs | 27.77g | 12.23g | N/A |
| Sugar | 0.05g | N/A | |
| Sodium | 1mg | 9mg | 0% |
| Vitamin E | 0.04mg | 0% | |
| Choline | 2.1mg | 0% | |
| Tryptophan | 0.031mg | 0.05mg | 0% |
| Threonine | 0.096mg | 0.131mg | 0% |
| Isoleucine | 0.116mg | 0.159mg | 0% |
| Leucine | 0.222mg | 0.244mg | 0% |
| Lysine | 0.097mg | 0.212mg | 0% |
| Methionine | 0.063mg | 0.041mg | 0% |
| Phenylalanine | 0.144mg | 0.157mg | 0% |
| Valine | 0.164mg | 0.162mg | 0% |
| Histidine | 0.063mg | 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
12%
5%
Minerals Daily Need Coverage Score
22%
33%
Comparison summary
Which food contains less Sodium?
Rice contains less Sodium (difference - 8mg)
Which food is lower in Saturated fat?
Rice is lower in Saturated fat (difference - 0.116g)
Which food is richer in vitamins?
Rice is relatively richer in vitamins
Which food is lower in Sugar?
Okara is lower in Sugar (difference - 0.05g)
Which food is lower in glycemic index?
Okara is lower in glycemic index (difference - 60)
Which food is cheaper?
Okara is cheaper (difference - $1)
Which food is richer in minerals?
Okara is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)