Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Soybean meal
  5. Compare
  6. Soybean meal vs. Okara

Soybean meal vs. Okara — In-Depth Nutrition Comparison

Compare

How are Soybean meal and Okara different?

  • Soybean meal has more Copper, Iron, Manganese, Phosphorus, Folate, Potassium, Magnesium, Vitamin B1, Zinc, and Vitamin B5 than Okara.
  • Daily need coverage for Copper from Soybean meal is 200% higher.
  • Soybean meal contains 35 times more Vitamin B1 than Okara. While Soybean meal contains 0.691mg of Vitamin B1, Okara contains only 0.02mg.

Soy meal, defatted, raw and Okara are the varieties used in this article.

Infographic

Soybean meal 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.
Soybean meal
Soybean meal
9
:
1
Okara
Okara
Contains more Calcium +205%
Contains more Iron +953.8%
Contains more Magnesium +1076.9%
Contains more Phosphorus +1068.3%
Contains more Potassium +1069%
Contains less Sodium -66.7%
Contains more Zinc +803.6%
Contains more Copper +900%
Contains more Manganese +840.6%
Contains more Selenium +221.2%
Soybean meal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 74% 514% 219% 301% 220% 1% 138% 667% 496% 18%
Okara
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 49% 19% 26% 19% 2% 16% 67% 53% 58%
Contains more Calcium +205%
Contains more Iron +953.8%
Contains more Magnesium +1076.9%
Contains more Phosphorus +1068.3%
Contains more Potassium +1069%
Contains less Sodium -66.7%
Contains more Zinc +803.6%
Contains more Copper +900%
Contains more Manganese +840.6%
Contains more Selenium +221.2%

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.
Soybean meal
Soybean meal
7
:
0
Okara
Okara
Contains more Vitamin A +∞%
Contains more Vitamin B1 +3355%
Contains more Vitamin B2 +1155%
Contains more Vitamin B3 +2487%
Contains more Vitamin B5 +2145.5%
Contains more Vitamin B6 +394.8%
Contains more Folate +1065.4%
Soybean meal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 173% 58% 49% 119% 132% 228% 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 +3355%
Contains more Vitamin B2 +1155%
Contains more Vitamin B3 +2487%
Contains more Vitamin B5 +2145.5%
Contains more Vitamin B6 +394.8%
Contains more Folate +1065.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soybean meal
Soybean meal
4
:
1
Okara
Okara
Contains more Protein +1297.7%
Contains more Fats +38.2%
Contains more Carbs +193.5%
Contains more Other +534.1%
Contains more Water +1076.4%
Soybean meal
49% 2% 36% 7% 6%
Protein: 49.2 g
Fats: 2.39 g
Carbs: 35.89 g
Water: 6.94 g
Other: 5.58 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 +1297.7%
Contains more Fats +38.2%
Contains more Carbs +193.5%
Contains more Other +534.1%
Contains more Water +1076.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soybean meal
Soybean meal
2
:
1
Okara
Okara
Contains more Monounsaturated Fat +38.6%
Contains more Polyunsaturated fat +38.4%
Contains less Saturated Fat -28%
Soybean meal
16% 24% 61%
Saturated Fat: 0.268 g
Monounsaturated Fat: 0.409 g
Polyunsaturated fat: 1.045 g
Okara
16% 24% 61%
Saturated Fat: 0.193 g
Monounsaturated Fat: 0.295 g
Polyunsaturated fat: 0.755 g
Contains more Monounsaturated Fat +38.6%
Contains more Polyunsaturated fat +38.4%
Contains less Saturated Fat -28%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soybean meal Okara Opinion
Net carbs 35.89g 12.23g Soybean meal
Protein 49.2g 3.52g Soybean meal
Fats 2.39g 1.73g Soybean meal
Carbs 35.89g 12.23g Soybean meal
Calories 337kcal 76kcal Soybean meal
Calcium 244mg 80mg Soybean meal
Iron 13.7mg 1.3mg Soybean meal
Magnesium 306mg 26mg Soybean meal
Phosphorus 701mg 60mg Soybean meal
Potassium 2490mg 213mg Soybean meal
Sodium 3mg 9mg Soybean meal
Zinc 5.06mg 0.56mg Soybean meal
Copper 2mg 0.2mg Soybean meal
Manganese 3.8mg 0.404mg Soybean meal
Selenium 3.3µg 10.6µg Okara
Vitamin A 40IU 0IU Soybean meal
Vitamin A RAE 2µg 0µg Soybean meal
Vitamin B1 0.691mg 0.02mg Soybean meal
Vitamin B2 0.251mg 0.02mg Soybean meal
Vitamin B3 2.587mg 0.1mg Soybean meal
Vitamin B5 1.976mg 0.088mg Soybean meal
Vitamin B6 0.569mg 0.115mg Soybean meal
Folate 303µg 26µg Soybean meal
Tryptophan 0.653mg 0.05mg Soybean meal
Threonine 1.952mg 0.131mg Soybean meal
Isoleucine 2.18mg 0.159mg Soybean meal
Leucine 3.66mg 0.244mg Soybean meal
Lysine 2.991mg 0.212mg Soybean meal
Methionine 0.606mg 0.041mg Soybean meal
Phenylalanine 2.346mg 0.157mg Soybean meal
Valine 2.243mg 0.162mg Soybean meal
Histidine 1.212mg 0.093mg Soybean meal
Saturated Fat 0.268g 0.193g Okara
Monounsaturated Fat 0.409g 0.295g Soybean meal
Polyunsaturated fat 1.045g 0.755g Soybean meal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean meal Okara
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Soybean meal
Soybean meal vs Soy sauce
Soy sauce
Soybean meal
Soybean meal vs Soy milk
Soy milk
Soybean meal
Soybean meal vs Soybean raw
Soybean raw
Okara
Okara vs Soy milk
Soy milk
Okara
Okara vs Tofu
Tofu
Okara
Okara vs Porridge
Porridge

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
63%
Soybean meal
5%
Okara
Minerals Daily Need Coverage Score
264%
Soybean meal
33%
Okara

Comparison summary

Which food is richer in minerals?
Soybean meal
Soybean meal is relatively richer in minerals
Which food contains less Sodium?
Soybean meal
Soybean meal contains less Sodium (difference - 6mg)
Which food is richer in vitamins?
Soybean meal
Soybean meal is relatively richer in vitamins
Which food is lower in Saturated Fat?
Okara
Okara is lower in Saturated Fat (difference - 0.075g)
Which food is lower in glycemic index?
Okara
Okara is lower in glycemic index (difference - 68)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Soybean meal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172445/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.