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  6. Khorasan wheat vs. Okara

Khorasan wheat vs. Okara — In-Depth Nutrition Comparison

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How are Khorasan wheat and Okara different?

  • Khorasan wheat is higher than Okara in Selenium, Manganese, Vitamin B1, Phosphorus, Vitamin B3, Copper, Iron, Zinc, Magnesium, and Vitamin B5.
  • Khorasan wheat covers your daily need of Selenium 129% more than Okara.
  • Khorasan wheat contains 64 times more Vitamin B3 than Okara. Khorasan wheat contains 6.375mg of Vitamin B3, while Okara contains 0.1mg.

Wheat, KAMUT khorasan, uncooked and Okara types were used in this article.

Infographic

Khorasan wheat 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.
Khorasan wheat
Khorasan wheat
9
:
1
Okara
Okara
Contains more Iron +190%
Contains more Magnesium +400%
Contains more Phosphorus +506.7%
Contains more Potassium +89.2%
Contains less Sodium -44.4%
Contains more Zinc +557.1%
Contains more Copper +153%
Contains more Manganese +577%
Contains more Selenium +668.9%
Contains more Calcium +263.6%
Khorasan wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 142% 93% 156% 36% 1% 101% 169% 357% 445%
Okara
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 49% 19% 26% 19% 2% 16% 67% 53% 58%
Contains more Iron +190%
Contains more Magnesium +400%
Contains more Phosphorus +506.7%
Contains more Potassium +89.2%
Contains less Sodium -44.4%
Contains more Zinc +557.1%
Contains more Copper +153%
Contains more Manganese +577%
Contains more Selenium +668.9%
Contains more Calcium +263.6%

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.
Khorasan wheat
Khorasan wheat
8
:
3
Okara
Okara
Contains more Vitamin A +∞%
Contains more Vitamin B1 +2730%
Contains more Vitamin B2 +820%
Contains more Vitamin B3 +6275%
Contains more Vitamin B5 +978.4%
Contains more Vitamin B6 +125.2%
Khorasan wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 142% 43% 120% 57% 60% 0% 0% 5%
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 +2730%
Contains more Vitamin B2 +820%
Contains more Vitamin B3 +6275%
Contains more Vitamin B5 +978.4%
Contains more Vitamin B6 +125.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Khorasan wheat
Khorasan wheat
4
:
1
Okara
Okara
Contains more Protein +313.1%
Contains more Fats +23.1%
Contains more Carbs +477.1%
Contains more Other +90.9%
Contains more Water +637.5%
Khorasan wheat
15% 2% 71% 11% 2%
Protein: 14.54 g
Fats: 2.13 g
Carbs: 70.58 g
Water: 11.07 g
Other: 1.68 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 +313.1%
Contains more Fats +23.1%
Contains more Carbs +477.1%
Contains more Other +90.9%
Contains more Water +637.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Khorasan wheat
Khorasan wheat
0
:
3
Okara
Okara
Contains more Monounsaturated Fat +38.5%
Contains more Polyunsaturated fat +21.6%
Equal in Saturated Fat - 0.193
Khorasan wheat
19% 21% 60%
Saturated Fat: 0.196 g
Monounsaturated Fat: 0.213 g
Polyunsaturated fat: 0.621 g
Okara
16% 24% 61%
Saturated Fat: 0.193 g
Monounsaturated Fat: 0.295 g
Polyunsaturated fat: 0.755 g
Contains more Monounsaturated Fat +38.5%
Contains more Polyunsaturated fat +21.6%
Equal in Saturated Fat - 0.193

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Khorasan wheat Okara Opinion
Net carbs 59.48g 12.23g Khorasan wheat
Protein 14.54g 3.52g Khorasan wheat
Fats 2.13g 1.73g Khorasan wheat
Carbs 70.58g 12.23g Khorasan wheat
Calories 337kcal 76kcal Khorasan wheat
Starch 52.41g Khorasan wheat
Fructose 0.11g Khorasan wheat
Sugar 7.84g Okara
Fiber 11.1g Khorasan wheat
Calcium 22mg 80mg Okara
Iron 3.77mg 1.3mg Khorasan wheat
Magnesium 130mg 26mg Khorasan wheat
Phosphorus 364mg 60mg Khorasan wheat
Potassium 403mg 213mg Khorasan wheat
Sodium 5mg 9mg Khorasan wheat
Zinc 3.68mg 0.56mg Khorasan wheat
Copper 0.506mg 0.2mg Khorasan wheat
Manganese 2.735mg 0.404mg Khorasan wheat
Selenium 81.5µg 10.6µg Khorasan wheat
Vitamin A 10IU 0IU Khorasan wheat
Vitamin A RAE 1µg 0µg Khorasan wheat
Vitamin E 0.61mg Khorasan wheat
Vitamin B1 0.566mg 0.02mg Khorasan wheat
Vitamin B2 0.184mg 0.02mg Khorasan wheat
Vitamin B3 6.375mg 0.1mg Khorasan wheat
Vitamin B5 0.949mg 0.088mg Khorasan wheat
Vitamin B6 0.259mg 0.115mg Khorasan wheat
Folate 26µg Okara
Vitamin K 1.8µg Khorasan wheat
Tryptophan 0.13mg 0.05mg Khorasan wheat
Threonine 0.442mg 0.131mg Khorasan wheat
Isoleucine 0.566mg 0.159mg Khorasan wheat
Leucine 1.112mg 0.244mg Khorasan wheat
Lysine 0.416mg 0.212mg Khorasan wheat
Methionine 0.251mg 0.041mg Khorasan wheat
Phenylalanine 0.772mg 0.157mg Khorasan wheat
Valine 0.687mg 0.162mg Khorasan wheat
Histidine 0.379mg 0.093mg Khorasan wheat
Trans Fat 0.005g 0g Okara
Saturated Fat 0.196g 0.193g Okara
Monounsaturated Fat 0.213g 0.295g Okara
Polyunsaturated fat 0.621g 0.755g Okara
Omega-3 - ALA 0.048g Khorasan wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Khorasan wheat Okara
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
36%
Khorasan wheat
5%
Okara
Minerals Daily Need Coverage Score
150%
Khorasan wheat
33%
Okara

Comparison summary

Which food is lower in Sugar?
Okara
Okara is lower in Sugar (difference - 7.84g)
Which food is lower in Saturated Fat?
Okara
Okara is lower in Saturated Fat (difference - 0.003g)
Which food is lower in glycemic index?
Okara
Okara is lower in glycemic index (difference - 40)
Which food contains less Sodium?
Khorasan wheat
Khorasan wheat contains less Sodium (difference - 4mg)
Which food is richer in minerals?
Khorasan wheat
Khorasan wheat is relatively richer in minerals
Which food is richer in vitamins?
Khorasan wheat
Khorasan wheat is relatively richer in vitamins
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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.