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.
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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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains more Mono. FatMonounsaturated fat | +125.2% |
| Contains more Poly. FatPolyunsaturated fat | +131.6% |
~equal in
Saturated fat
~0.193g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
3%
5%
Minerals Daily Need Coverage Score
30%
33%
Comparison summary
Which food contains less Sodium?
Spaghetti contains less Sodium (difference - 8mg)
Which food is lower in Saturated fat?
Spaghetti is lower in Saturated fat (difference - 0.017g)
Which food is lower in Sugar?
Okara is lower in Sugar (difference - 0.56g)
Which food is lower in glycemic index?
Okara is lower in glycemic index (difference - 49)
Which food is cheaper?
Okara is cheaper (difference - $1.6)
Which food is richer in minerals?
Okara is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.