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  6. Chia seeds vs. Okara

Chia seeds vs. Okara — In-Depth Nutrition Comparison

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What are the main differences between Chia seeds and Okara?

  • Okara has less Phosphorus, Manganese, Selenium, Copper, Iron, Magnesium, Calcium, Vitamin B3, Vitamin B1, and Zinc than Chia seeds.
  • Chia seeds's daily need coverage for Phosphorus is 114% higher.
  • Chia seeds has 88 times more Vitamin B3 than Okara. Chia seeds has 8.83mg of Vitamin B3, while Okara has 0.1mg.

We used Seeds, chia seeds, dried and Okara types in this comparison.

Infographic

Chia seeds 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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
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 +1188.5%
Contains more CalciumCalcium +688.8%
Contains more PotassiumPotassium +91.1%
Contains more IronIron +493.8%
Contains more CopperCopper +362%
Contains more ZincZinc +717.9%
Contains more PhosphorusPhosphorus +1333.3%
Contains more ManganeseManganese +574%
Contains more SeleniumSelenium +420.8%
Contains less SodiumSodium -43.8%

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 5.3% 3.2% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Okara
Okara
2
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +3000%
Contains more Vitamin B2Vitamin B2 +750%
Contains more Vitamin B3Vitamin B3 +8730%
Contains more FolateFolate +88.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Okara
Okara
1
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 +369.9%
Contains more FatsFats +1676.9%
Contains more CarbsCarbs +244.4%
Contains more OtherOther +445.5%
Contains more WaterWater +1307.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 8% 81%
Saturated Fat: Sat. Fat 3.33 g
Monounsaturated Fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Okara
Okara
1
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 +682.7%
Contains more Poly. FatPolyunsaturated fat +3034.4%
Contains less Sat. FatSaturated Fat -94.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chia seeds Okara Opinion
Calories 486kcal 76kcal Chia seeds
Protein 16.54g 3.52g Chia seeds
Fats 30.74g 1.73g Chia seeds
Vitamin C 1.6mg 0mg Chia seeds
Net carbs 7.72g 12.23g Okara
Carbs 42.12g 12.23g Chia seeds
Magnesium 335mg 26mg Chia seeds
Calcium 631mg 80mg Chia seeds
Potassium 407mg 213mg Chia seeds
Iron 7.72mg 1.3mg Chia seeds
Fiber 34.4g Chia seeds
Copper 0.924mg 0.2mg Chia seeds
Zinc 4.58mg 0.56mg Chia seeds
Phosphorus 860mg 60mg Chia seeds
Sodium 16mg 9mg Okara
Vitamin A 54IU 0IU Chia seeds
Vitamin E 0.5mg Chia seeds
Manganese 2.723mg 0.404mg Chia seeds
Selenium 55.2µg 10.6µg Chia seeds
Vitamin B1 0.62mg 0.02mg Chia seeds
Vitamin B2 0.17mg 0.02mg Chia seeds
Vitamin B3 8.83mg 0.1mg Chia seeds
Vitamin B5 0.088mg Okara
Vitamin B6 0.115mg Okara
Folate 49µg 26µg Chia seeds
Trans Fat 0.14g 0g Okara
Saturated Fat 3.33g 0.193g Okara
Monounsaturated Fat 2.309g 0.295g Chia seeds
Polyunsaturated fat 23.665g 0.755g Chia seeds
Tryptophan 0.436mg 0.05mg Chia seeds
Threonine 0.709mg 0.131mg Chia seeds
Isoleucine 0.801mg 0.159mg Chia seeds
Leucine 1.371mg 0.244mg Chia seeds
Lysine 0.97mg 0.212mg Chia seeds
Methionine 0.588mg 0.041mg Chia seeds
Phenylalanine 1.016mg 0.157mg Chia seeds
Valine 0.95mg 0.162mg Chia seeds
Histidine 0.531mg 0.093mg Chia seeds
Omega-3 - ALA 17.83g Chia seeds
Omega-6 - Linoleic acid 5.835g Chia seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chia seeds 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
32%
Chia seeds
5%
Okara
Minerals Daily Need Coverage Score
221%
Chia seeds
33%
Okara

Comparison summary

Which food contains less Sodium?
Okara
Okara contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Okara
Okara is lower in Saturated Fat (difference - 3.137g)
Which food is lower in glycemic index?
Okara
Okara is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
Which food is richer in vitamins?
Chia seeds
Chia seeds is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.