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  6. Sesame vs. Okara

Sesame vs. Okara — In-Depth Nutrition Comparison

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Summary of differences between Sesame and Okara

  • The amount of Copper, Iron, Calcium, Manganese, Phosphorus, Magnesium, Zinc, Vitamin B1, Vitamin B6, and Selenium in Sesame is higher than in Okara.
  • Sesame covers your daily need of Copper 431% more than Okara.
  • Sesame contains 40 times more Vitamin B1 than Okara. While Sesame contains 0.791mg of Vitamin B1, Okara contains only 0.02mg.

These are the specific foods used in this comparison Seeds, sesame seeds, whole, dried and Okara.

Infographic

Sesame 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.
Sesame
Sesame
9
:
1
Okara
Okara
Contains more Calcium +1118.8%
Contains more Iron +1019.2%
Contains more Magnesium +1250%
Contains more Phosphorus +948.3%
Contains more Potassium +119.7%
Contains more Zinc +1283.9%
Contains more Copper +1941%
Contains more Manganese +508.9%
Contains more Selenium +224.5%
Contains less Sodium -18.2%
Sesame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Okara
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 49% 19% 26% 19% 2% 16% 67% 53% 58%
Contains more Calcium +1118.8%
Contains more Iron +1019.2%
Contains more Magnesium +1250%
Contains more Phosphorus +948.3%
Contains more Potassium +119.7%
Contains more Zinc +1283.9%
Contains more Copper +1941%
Contains more Manganese +508.9%
Contains more Selenium +224.5%
Contains less Sodium -18.2%

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.
Sesame
Sesame
8
:
1
Okara
Okara
Contains more Vitamin A +∞%
Contains more Vitamin B1 +3855%
Contains more Vitamin B2 +1135%
Contains more Vitamin B3 +4415%
Contains more Vitamin B6 +587%
Contains more Folate +273.1%
Contains more Vitamin B5 +76%
Sesame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 198% 57% 85% 3% 183% 73% 0% 0%
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 A +∞%
Contains more Vitamin B1 +3855%
Contains more Vitamin B2 +1135%
Contains more Vitamin B3 +4415%
Contains more Vitamin B6 +587%
Contains more Folate +273.1%
Contains more Vitamin B5 +76%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
4
:
1
Okara
Okara
Contains more Protein +403.7%
Contains more Fats +2771.1%
Contains more Carbs +91.7%
Contains more Other +406.8%
Contains more Water +1640.7%
Sesame
18% 50% 23% 5% 4%
Protein: 17.73 g
Fats: 49.67 g
Carbs: 23.45 g
Water: 4.69 g
Other: 4.46 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 Protein +403.7%
Contains more Fats +2771.1%
Contains more Carbs +91.7%
Contains more Other +406.8%
Contains more Water +1640.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
Sesame
2
:
1
Okara
Okara
Contains more Monounsaturated Fat +6259%
Contains more Polyunsaturated fat +2783.8%
Contains less Saturated Fat -97.2%
Sesame
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
Okara
16% 24% 61%
Saturated Fat: 0.193 g
Monounsaturated Fat: 0.295 g
Polyunsaturated fat: 0.755 g
Contains more Monounsaturated Fat +6259%
Contains more Polyunsaturated fat +2783.8%
Contains less Saturated Fat -97.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sesame Okara Opinion
Net carbs 11.65g 12.23g Okara
Protein 17.73g 3.52g Sesame
Fats 49.67g 1.73g Sesame
Carbs 23.45g 12.23g Sesame
Calories 573kcal 76kcal Sesame
Sugar 0.3g Okara
Fiber 11.8g Sesame
Calcium 975mg 80mg Sesame
Iron 14.55mg 1.3mg Sesame
Magnesium 351mg 26mg Sesame
Phosphorus 629mg 60mg Sesame
Potassium 468mg 213mg Sesame
Sodium 11mg 9mg Okara
Zinc 7.75mg 0.56mg Sesame
Copper 4.082mg 0.2mg Sesame
Manganese 2.46mg 0.404mg Sesame
Selenium 34.4µg 10.6µg Sesame
Vitamin A 9IU 0IU Sesame
Vitamin E 0.25mg Sesame
Vitamin B1 0.791mg 0.02mg Sesame
Vitamin B2 0.247mg 0.02mg Sesame
Vitamin B3 4.515mg 0.1mg Sesame
Vitamin B5 0.05mg 0.088mg Okara
Vitamin B6 0.79mg 0.115mg Sesame
Folate 97µg 26µg Sesame
Tryptophan 0.388mg 0.05mg Sesame
Threonine 0.736mg 0.131mg Sesame
Isoleucine 0.763mg 0.159mg Sesame
Leucine 1.358mg 0.244mg Sesame
Lysine 0.569mg 0.212mg Sesame
Methionine 0.586mg 0.041mg Sesame
Phenylalanine 0.94mg 0.157mg Sesame
Valine 0.99mg 0.162mg Sesame
Histidine 0.522mg 0.093mg Sesame
Saturated Fat 6.957g 0.193g Okara
Monounsaturated Fat 18.759g 0.295g Sesame
Polyunsaturated fat 21.773g 0.755g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame 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
50%
Sesame
5%
Okara
Minerals Daily Need Coverage Score
348%
Sesame
33%
Okara

Comparison summary

Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is richer in vitamins?
Sesame
Sesame is relatively richer in vitamins
Which food is lower in Sugar?
Okara
Okara is lower in Sugar (difference - 0.3g)
Which food contains less Sodium?
Okara
Okara contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Okara
Okara is lower in Saturated Fat (difference - 6.764g)
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 - $4)
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. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/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.