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  6. Spaghetti vs. Okara

Spaghetti vs. Okara — In-Depth Nutrition Comparison

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Differences between spaghetti and okara

  • Spaghetti is higher in selenium; however, okara is richer in copper, iron, calcium, and vitamin B6.
  • Spaghetti's daily need coverage for selenium is 29% higher.

The food types used in this comparison are Pasta, cooked, unenriched, without added salt and Okara.

Infographic

Spaghetti 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 13% 2.1% 3.9% 19% 33% 14% 25% 0.13% 42% 144%
Okara
Okara
6
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 less SodiumSodium -88.9%
Contains more SeleniumSelenium +149.1%
Contains more MagnesiumMagnesium +44.4%
Contains more CalciumCalcium +1042.9%
Contains more PotassiumPotassium +384.1%
Contains more IronIron +160%
Contains more CopperCopper +100%
Contains more ManganeseManganese +25.5%
~equal in Zinc ~0.56mg
~equal in Phosphorus ~60mg

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% 1.2% 0% 5% 4.6% 7.5% 6.7% 11% 0% 0% 5.3% 3.5%
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 EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +300%
Contains more Vitamin B5Vitamin B5 +27.3%
Contains more CholineCholine +∞%
Contains more Vitamin B6Vitamin B6 +134.7%
Contains more FolateFolate +271.4%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.02mg
~equal in Vitamin B2 ~0.02mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Spaghetti Okara DV% diff.
Selenium 26.4µg 10.6µg 29%
Starch 26.01g 11%
Copper 0.1mg 0.2mg 11%
Iron 0.5mg 1.3mg 10%
Calcium 7mg 80mg 7%
Fiber 1.8g 7%
Carbs 30.86g 12.23g 6%
Folate 7µg 26µg 5%
Vitamin B6 0.049mg 0.115mg 5%
Protein 5.8g 3.52g 5%
Potassium 44mg 213mg 5%
Manganese 0.322mg 0.404mg 4%
Calories 158kcal 76kcal 4%
Polyunsaturated fat 0.326g 0.755g 3%
Vitamin B3 0.4mg 0.1mg 2%
Magnesium 18mg 26mg 2%
Choline 6.4mg 1%
Fats 0.93g 1.73g 1%
Net carbs 29.06g 12.23g N/A
Sugar 0.56g N/A
Zinc 0.51mg 0.56mg 0%
Phosphorus 58mg 60mg 0%
Sodium 1mg 9mg 0%
Vitamin E 0.06mg 0%
Vitamin B1 0.02mg 0.02mg 0%
Vitamin B2 0.02mg 0.02mg 0%
Vitamin B5 0.112mg 0.088mg 0%
Saturated fat 0.176g 0.193g 0%
Monounsaturated fat 0.131g 0.295g 0%
Tryptophan 0.083mg 0.05mg 0%
Threonine 0.206mg 0.131mg 0%
Isoleucine 0.228mg 0.159mg 0%
Leucine 0.44mg 0.244mg 0%
Lysine 0.133mg 0.212mg 0%
Methionine 0.065mg 0.041mg 0%
Phenylalanine 0.297mg 0.157mg 0%
Valine 0.262mg 0.162mg 0%
Histidine 0.132mg 0.093mg 0%
Fructose 0.03g 0%
Omega-3 - ALA 0.024g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 31% 62%
Protein: 5.8 g
Fats: 0.93 g
Carbs: 30.86 g
Water: 62.13 g
Other: 0.28 g
Okara
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 +64.8%
Contains more CarbsCarbs +152.3%
Contains more FatsFats +86%
Contains more WaterWater +31.4%
Contains more OtherOther +214.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 21% 52%
Saturated fat: Sat. Fat 0.176 g
Monounsaturated fat: Mono. Fat 0.131 g
Polyunsaturated fat: Poly. Fat 0.326 g
Okara
Okara
2
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 +125.2%
Contains more Poly. FatPolyunsaturated fat +131.6%
~equal in Saturated fat ~0.193g

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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. Spaghetti - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168928/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.