Wheat gluten vs. Okara — In-Depth Nutrition Comparison
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Important differences between wheat gluten and okara
- Wheat gluten has more protein, selenium, iron, phosphorus, and calcium; however, okara is richer in vitamin B6 and folate.
- Wheat gluten's daily need coverage for protein is 171% more.
- Wheat gluten contains 4 times more phosphorus than okara. Wheat gluten contains 260mg of phosphorus, while okara contains 60mg.
The food varieties used in the comparison are Vital wheat gluten and Okara.
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more CalciumCalcium | +77.5% |
| Contains more IronIron | +300% |
| Contains more ZincZinc | +51.8% |
| Contains more PhosphorusPhosphorus | +333.3% |
| Contains more SeleniumSelenium | +274.5% |
| Contains more PotassiumPotassium | +113% |
| Contains less SodiumSodium | -69% |
| Contains more ManganeseManganese | +∞% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more FolateFolate | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Protein | 75.16g | 3.52g | 143% |
| Selenium | 39.7µg | 10.6µg | 53% |
| Iron | 5.2mg | 1.3mg | 49% |
| Phosphorus | 260mg | 60mg | 29% |
| Manganese | 0.404mg | 18% | |
| Calories | 370kcal | 76kcal | 15% |
| Vitamin B6 | 0mg | 0.115mg | 9% |
| Folate | 0µg | 26µg | 7% |
| Calcium | 142mg | 80mg | 6% |
| Potassium | 100mg | 213mg | 3% |
| Zinc | 0.85mg | 0.56mg | 3% |
| Fiber | 0.6g | 2% | |
| Copper | 0.182mg | 0.2mg | 2% |
| Vitamin B1 | 0mg | 0.02mg | 2% |
| Vitamin B2 | 0mg | 0.02mg | 2% |
| Vitamin B5 | 0mg | 0.088mg | 2% |
| Carbs | 13.79g | 12.23g | 1% |
| Sodium | 29mg | 9mg | 1% |
| Vitamin B3 | 0mg | 0.1mg | 1% |
| Protein per 100 calories | 20g | 4.6g | N/A |
| Calories per 10 g protein | 49kcal | 216kcal | N/A |
| Weight per 100 calories | 27g | 132g | N/A |
| Fats | 1.85g | 1.73g | 0% |
| Net carbs | 13.19g | 12.23g | N/A |
| Magnesium | 25mg | 26mg | 0% |
| Saturated fat | 0.272g | 0.193g | 0% |
| Monounsaturated fat | 0.156g | 0.295g | 0% |
| Polyunsaturated fat | 0.81g | 0.755g | 0% |
| Tryptophan | 0.05mg | 0% | |
| Threonine | 0.131mg | 0% | |
| Isoleucine | 0.159mg | 0% | |
| Leucine | 0.244mg | 0% | |
| Lysine | 0.212mg | 0% | |
| Methionine | 0.041mg | 0% | |
| Phenylalanine | 0.157mg | 0% | |
| Valine | 0.162mg | 0% | |
| Histidine | 0.093mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
75.16 g
Fats:
1.85 g
Carbs:
13.79 g
Water:
8.2 g
Other:
1 g
Protein:
3.52 g
Fats:
1.73 g
Carbs:
12.23 g
Water:
81.64 g
Other:
0.88 g
| Contains more ProteinProtein | +2035.2% |
| Contains more CarbsCarbs | +12.8% |
| Contains more WaterWater | +895.6% |
~equal in
Fats
~1.73g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.272 g
Monounsaturated fat:
Mono. Fat
0.156 g
Polyunsaturated fat:
Poly. Fat
0.81 g
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 | -29% |
| Contains more Mono. FatMonounsaturated fat | +89.1% |
~equal in
Polyunsaturated fat
~0.755g
