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  6. Flour vs. Okara

Flour vs. Okara — In-Depth Nutrition Comparison

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Differences between Flour and Okara

  • Flour is higher in Vitamin B1, Selenium, Iron, Folate, Vitamin B2, Vitamin B3, Manganese, Vitamin B5, and Phosphorus, however, Okara is richer in Calcium.
  • Flour's daily need coverage for Vitamin B1 is 64% higher.
  • Flour has 59 times more Vitamin B3 than Okara. While Flour has 5.904mg of Vitamin B3, Okara has only 0.1mg.

The food types used in this comparison are Wheat flour, white, all-purpose, enriched, bleached and Okara.

Infographic

Flour 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.
Flour
Flour
6
:
4
Okara
Okara
Contains more Iron +256.9%
Contains more Phosphorus +80%
Contains less Sodium -77.8%
Contains more Zinc +25%
Contains more Manganese +68.8%
Contains more Selenium +219.8%
Contains more Calcium +433.3%
Contains more Magnesium +18.2%
Contains more Potassium +99.1%
Contains more Copper +38.9%
Flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Okara
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 49% 19% 26% 19% 2% 16% 67% 53% 58%
Contains more Iron +256.9%
Contains more Phosphorus +80%
Contains less Sodium -77.8%
Contains more Zinc +25%
Contains more Manganese +68.8%
Contains more Selenium +219.8%
Contains more Calcium +433.3%
Contains more Magnesium +18.2%
Contains more Potassium +99.1%
Contains more Copper +38.9%

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.
Flour
Flour
7
:
1
Okara
Okara
Contains more Vitamin B1 +3825%
Contains more Vitamin B2 +2370%
Contains more Vitamin B3 +5804%
Contains more Vitamin B5 +397.7%
Contains more Folate +603.8%
Contains more Vitamin B6 +161.4%
Flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
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 B1 +3825%
Contains more Vitamin B2 +2370%
Contains more Vitamin B3 +5804%
Contains more Vitamin B5 +397.7%
Contains more Folate +603.8%
Contains more Vitamin B6 +161.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
2
:
3
Okara
Okara
Contains more Protein +193.5%
Contains more Carbs +524%
Contains more Fats +76.5%
Contains more Water +584.9%
Contains more Other +91.3%
Flour
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 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 +193.5%
Contains more Carbs +524%
Contains more Fats +76.5%
Contains more Water +584.9%
Contains more Other +91.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
1
:
2
Okara
Okara
Contains less Saturated Fat -19.7%
Contains more Monounsaturated Fat +239.1%
Contains more Polyunsaturated fat +82.8%
Flour
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Okara
16% 24% 61%
Saturated Fat: 0.193 g
Monounsaturated Fat: 0.295 g
Polyunsaturated fat: 0.755 g
Contains less Saturated Fat -19.7%
Contains more Monounsaturated Fat +239.1%
Contains more Polyunsaturated fat +82.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flour Okara Opinion
Net carbs 73.61g 12.23g Flour
Protein 10.33g 3.52g Flour
Fats 0.98g 1.73g Okara
Carbs 76.31g 12.23g Flour
Calories 364kcal 76kcal Flour
Sugar 0.27g Okara
Fiber 2.7g Flour
Calcium 15mg 80mg Okara
Iron 4.64mg 1.3mg Flour
Magnesium 22mg 26mg Okara
Phosphorus 108mg 60mg Flour
Potassium 107mg 213mg Okara
Sodium 2mg 9mg Flour
Zinc 0.7mg 0.56mg Flour
Copper 0.144mg 0.2mg Okara
Manganese 0.682mg 0.404mg Flour
Selenium 33.9µg 10.6µg Flour
Vitamin E 0.06mg Flour
Vitamin B1 0.785mg 0.02mg Flour
Vitamin B2 0.494mg 0.02mg Flour
Vitamin B3 5.904mg 0.1mg Flour
Vitamin B5 0.438mg 0.088mg Flour
Vitamin B6 0.044mg 0.115mg Okara
Folate 183µg 26µg Flour
Vitamin K 0.3µg Flour
Tryptophan 0.127mg 0.05mg Flour
Threonine 0.281mg 0.131mg Flour
Isoleucine 0.357mg 0.159mg Flour
Leucine 0.71mg 0.244mg Flour
Lysine 0.228mg 0.212mg Flour
Methionine 0.183mg 0.041mg Flour
Phenylalanine 0.52mg 0.157mg Flour
Valine 0.415mg 0.162mg Flour
Histidine 0.23mg 0.093mg Flour
Saturated Fat 0.155g 0.193g Flour
Monounsaturated Fat 0.087g 0.295g Okara
Polyunsaturated fat 0.413g 0.755g Okara

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour 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
50%
Flour
5%
Okara
Minerals Daily Need Coverage Score
59%
Flour
33%
Okara

Comparison summary

Which food is lower in Sugar?
Okara
Okara is lower in Sugar (difference - 0.27g)
Which food is lower in glycemic index?
Okara
Okara is lower in glycemic index (difference - 72)
Which food is cheaper?
Okara
Okara is cheaper (difference - $1)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 0.038g)
Which food is richer in vitamins?
Flour
Flour is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.

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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.