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Semolina vs. Okara — In-Depth Nutrition Comparison

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What are the main differences between semolina and okara?

  • Semolina is richer in vitamin B3, manganese, vitamin B6, vitamin B1, selenium, phosphorus, vitamin B5, and copper, yet okara is richer in iron.
  • Semolina's daily need coverage for vitamin B3 is 31% higher.
  • Semolina has 11 times more vitamin B1 than okara. Semolina has 0.224mg of vitamin B1, while okara has 0.02mg.

We used Rice, white, long-grain, parboiled, unenriched, dry and Okara types in this comparison.

Infographic

Semolina vs 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 21% 15% 28% 95% 28% 66% 0.26% 135% 109%
Okara
3
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 CopperCopper +42%
Contains more ZincZinc +82.1%
Contains more PhosphorusPhosphorus +155%
Contains less SodiumSodium -77.8%
Contains more ManganeseManganese +156.2%
Contains more SeleniumSelenium +87.7%
Contains more CalciumCalcium +12.7%
Contains more PotassiumPotassium +22.4%
Contains more IronIron +75.7%
~equal in Magnesium ~26mg

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 0% 0% 0.6% 0% 56% 12% 95% 40% 104% 0% 0.25% 6% 0%
Okara
1
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1020%
Contains more Vitamin B2Vitamin B2 +150%
Contains more Vitamin B3Vitamin B3 +4948%
Contains more Vitamin B5Vitamin B5 +663.6%
Contains more Vitamin B6Vitamin B6 +293%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +225%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Semolina Okara DV% diff.
Vitamin B3 5.048mg 0.1mg 31%
Starch 68.29g 28%
Manganese 1.035mg 0.404mg 27%
Vitamin B6 0.452mg 0.115mg 26%
Carbs 80.89g 12.23g 23%
Vitamin B1 0.224mg 0.02mg 17%
Selenium 19.9µg 10.6µg 17%
Calories 374kcal 76kcal 15%
Phosphorus 153mg 60mg 13%
Vitamin B5 0.672mg 0.088mg 12%
Copper 0.284mg 0.2mg 9%
Protein 7.51g 3.52g 8%
Iron 0.74mg 1.3mg 7%
Fiber 1.8g 7%
Folate 8µg 26µg 5%
Zinc 1.02mg 0.56mg 4%
Polyunsaturated fat 0.322g 0.755g 3%
Vitamin B2 0.05mg 0.02mg 2%
Fats 1.03g 1.73g 1%
Calcium 71mg 80mg 1%
Potassium 174mg 213mg 1%
Net carbs 79.09g 12.23g N/A
Magnesium 27mg 26mg 0%
Sugar 0.33g N/A
Sodium 2mg 9mg 0%
Vitamin E 0.03mg 0%
Vitamin K 0.1µg 0%
Saturated fat 0.294g 0.193g 0%
Monounsaturated fat 0.258g 0.295g 0%
Tryptophan 0.103mg 0.05mg 0%
Threonine 0.271mg 0.131mg 0%
Isoleucine 0.339mg 0.159mg 0%
Leucine 0.656mg 0.244mg 0%
Lysine 0.215mg 0.212mg 0%
Methionine 0.183mg 0.041mg 0%
Phenylalanine 0.398mg 0.157mg 0%
Valine 0.47mg 0.162mg 0%
Histidine 0.185mg 0.093mg 0%
Fructose 0.02g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Okara
3
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 +113.4%
Contains more CarbsCarbs +561.4%
Contains more FatsFats +68%
Contains more WaterWater +728%
Contains more OtherOther +23.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 30% 37%
Saturated fat: Sat. Fat 0.294 g
Monounsaturated fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 g
Okara
3
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 less Sat. FatSaturated fat -34.4%
Contains more Mono. FatMonounsaturated fat +14.3%
Contains more Poly. FatPolyunsaturated fat +134.5%

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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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/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.