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  6. Flax seeds vs. Okara

Flax seeds vs. Okara — In-Depth Nutrition Comparison

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Significant differences between Flax seeds and Okara

  • Flax seeds are richer than Okara in Vitamin B1, Copper, Manganese, Magnesium, Phosphorus, Iron, Zinc, Vitamin B6, Selenium, and Vitamin B3.
  • Flax seeds covers your daily Vitamin B1 needs 135% more than Okara.
  • Flax seeds have 31 times more Vitamin B3 than Okara. Flax seeds have 3.08mg of Vitamin B3, while Okara has 0.1mg.

Specific food types used in this comparison are Seeds, flaxseed and Okara.

Infographic

Flax 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
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 +1407.7%
Contains more CalciumCalcium +218.8%
Contains more PotassiumPotassium +281.7%
Contains more IronIron +340.8%
Contains more CopperCopper +510%
Contains more ZincZinc +675%
Contains more PhosphorusPhosphorus +970%
Contains more ManganeseManganese +514.4%
Contains more SeleniumSelenium +139.6%
Contains less SodiumSodium -70%

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
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 CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +8120%
Contains more Vitamin B2Vitamin B2 +705%
Contains more Vitamin B3Vitamin B3 +2980%
Contains more Vitamin B5Vitamin B5 +1019.3%
Contains more Vitamin B6Vitamin B6 +311.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +234.6%
Contains more CholineCholine +∞%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 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 +419.6%
Contains more FatsFats +2337%
Contains more CarbsCarbs +136.1%
Contains more OtherOther +321.6%
Contains more WaterWater +1073%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 19% 72%
Saturated Fat: Sat. Fat 3.663 g
Monounsaturated Fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 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 +2451.5%
Contains more Poly. FatPolyunsaturated fat +3705.3%
Contains less Sat. FatSaturated Fat -94.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flax seeds Okara Opinion
Calories 534kcal 76kcal Flax seeds
Protein 18.29g 3.52g Flax seeds
Fats 42.16g 1.73g Flax seeds
Vitamin C 0.6mg 0mg Flax seeds
Net carbs 1.58g 12.23g Okara
Carbs 28.88g 12.23g Flax seeds
Magnesium 392mg 26mg Flax seeds
Calcium 255mg 80mg Flax seeds
Potassium 813mg 213mg Flax seeds
Iron 5.73mg 1.3mg Flax seeds
Sugar 1.55g Okara
Fiber 27.3g Flax seeds
Copper 1.22mg 0.2mg Flax seeds
Zinc 4.34mg 0.56mg Flax seeds
Phosphorus 642mg 60mg Flax seeds
Sodium 30mg 9mg Okara
Vitamin E 0.31mg Flax seeds
Manganese 2.482mg 0.404mg Flax seeds
Selenium 25.4µg 10.6µg Flax seeds
Vitamin B1 1.644mg 0.02mg Flax seeds
Vitamin B2 0.161mg 0.02mg Flax seeds
Vitamin B3 3.08mg 0.1mg Flax seeds
Vitamin B5 0.985mg 0.088mg Flax seeds
Vitamin B6 0.473mg 0.115mg Flax seeds
Vitamin K 4.3µg Flax seeds
Folate 87µg 26µg Flax seeds
Choline 78.7mg Flax seeds
Saturated Fat 3.663g 0.193g Okara
Monounsaturated Fat 7.527g 0.295g Flax seeds
Polyunsaturated fat 28.73g 0.755g Flax seeds
Tryptophan 0.297mg 0.05mg Flax seeds
Threonine 0.766mg 0.131mg Flax seeds
Isoleucine 0.896mg 0.159mg Flax seeds
Leucine 1.235mg 0.244mg Flax seeds
Lysine 0.862mg 0.212mg Flax seeds
Methionine 0.37mg 0.041mg Flax seeds
Phenylalanine 0.957mg 0.157mg Flax seeds
Valine 1.072mg 0.162mg Flax seeds
Histidine 0.472mg 0.093mg Flax seeds
Omega-6 - Eicosadienoic acid 0.007g Flax seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax 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
62%
Flax seeds
5%
Okara
Minerals Daily Need Coverage Score
191%
Flax seeds
33%
Okara

Comparison summary

Which food is lower in Sugar?
Okara
Okara is lower in Sugar (difference - 1.55g)
Which food contains less Sodium?
Okara
Okara contains less Sodium (difference - 21mg)
Which food is lower in Saturated Fat?
Okara
Okara is lower in Saturated Fat (difference - 3.47g)
Which food is lower in glycemic index?
Okara
Okara is lower in glycemic index (difference - 0)
Which food is cheaper?
Okara
Okara is cheaper (difference - $3)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds
Flax seeds is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.