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  6. Rye vs. Okara

Rye vs. Okara — In-Depth Nutrition Comparison

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Important differences between rye and okara

  • Rye has more manganese, phosphorus, vitamin B5, vitamin B3, vitamin B1, magnesium, zinc, copper, vitamin B2, and iron than okara.
  • Rye's daily need coverage for manganese is 94% more.
  • Rye contains 43 times more vitamin B3 than okara. Rye contains 4.27mg of vitamin B3, while okara contains 0.1mg.

The food varieties used in the comparison are Rye grain and Okara.

Infographic

Rye 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.
Rye
Rye
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Okara
Okara
1
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 +323.1%
Contains more PotassiumPotassium +139.4%
Contains more IronIron +102.3%
Contains more CopperCopper +83.5%
Contains more ZincZinc +373.2%
Contains more PhosphorusPhosphorus +453.3%
Contains less SodiumSodium -77.8%
Contains more ManganeseManganese +537.9%
Contains more SeleniumSelenium +31.1%
Contains more CalciumCalcium +233.3%

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.
Rye
Rye
10
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% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
Okara
Okara
0
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1480%
Contains more Vitamin B2Vitamin B2 +1155%
Contains more Vitamin B3Vitamin B3 +4170%
Contains more Vitamin B5Vitamin B5 +1554.5%
Contains more Vitamin B6Vitamin B6 +155.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +46.2%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rye Okara DV% diff.
Manganese 2.577mg 0.404mg 94%
Fiber 15.1g 60%
Phosphorus 332mg 60mg 39%
Vitamin B5 1.456mg 0.088mg 27%
Vitamin B3 4.27mg 0.1mg 26%
Vitamin B1 0.316mg 0.02mg 25%
Carbs 75.86g 12.23g 21%
Magnesium 110mg 26mg 20%
Copper 0.367mg 0.2mg 19%
Zinc 2.65mg 0.56mg 19%
Vitamin B2 0.251mg 0.02mg 18%
Iron 2.63mg 1.3mg 17%
Vitamin B6 0.294mg 0.115mg 14%
Protein 10.34g 3.52g 14%
Calories 338kcal 76kcal 13%
Potassium 510mg 213mg 9%
Vitamin E 0.85mg 6%
Selenium 13.9µg 10.6µg 6%
Calcium 24mg 80mg 6%
Choline 30.4mg 6%
Vitamin K 5.9µg 5%
Folate 38µg 26µg 3%
Fats 1.63g 1.73g 0%
Net carbs 60.76g 12.23g N/A
Sugar 0.98g N/A
Sodium 2mg 9mg 0%
Vitamin A 1µg 0µg 0%
Saturated fat 0.197g 0.193g 0%
Monounsaturated fat 0.208g 0.295g 0%
Polyunsaturated fat 0.767g 0.755g 0%
Tryptophan 0.108mg 0.05mg 0%
Threonine 0.289mg 0.131mg 0%
Isoleucine 0.208mg 0.159mg 0%
Leucine 0.563mg 0.244mg 0%
Lysine 0.286mg 0.212mg 0%
Methionine 0.153mg 0.041mg 0%
Phenylalanine 0.435mg 0.157mg 0%
Valine 0.317mg 0.162mg 0%
Histidine 0.189mg 0.093mg 0%
Fructose 0.11g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
3
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Okara
Okara
2
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 ProteinProtein +193.8%
Contains more CarbsCarbs +520.3%
Contains more OtherOther +78.4%
Contains more WaterWater +670.2%
~equal in Fats ~1.73g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
Rye
1
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 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 +41.8%
~equal in Saturated fat ~0.193g
~equal in Polyunsaturated fat ~0.755g

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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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.