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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
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Okara
Okara
4
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 more IronIron +256.9%
Contains more ZincZinc +25%
Contains more PhosphorusPhosphorus +80%
Contains less SodiumSodium -77.8%
Contains more ManganeseManganese +68.8%
Contains more SeleniumSelenium +219.8%
Contains more MagnesiumMagnesium +18.2%
Contains more CalciumCalcium +433.3%
Contains more PotassiumPotassium +99.1%
Contains more CopperCopper +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
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 1.2% 196% 114% 111% 26% 10% 0% 0.75% 137%
Okara
Okara
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 5% 4.6% 1.9% 5.3% 27% 0% 0% 20%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +3825%
Contains more Vitamin B2Vitamin B2 +2370%
Contains more Vitamin B3Vitamin B3 +5804%
Contains more Vitamin B5Vitamin B5 +397.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +603.8%
Contains more Vitamin B6Vitamin B6 +161.4%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flour Okara DV% diff.
Vitamin B1 0.785mg 0.02mg 64%
Iron 4.64mg 1.3mg 42%
Selenium 33.9µg 10.6µg 42%
Folate 183µg 26µg 39%
Vitamin B2 0.494mg 0.02mg 36%
Vitamin B3 5.904mg 0.1mg 36%
Carbs 76.31g 12.23g 21%
Calories 364kcal 76kcal 14%
Protein 10.33g 3.52g 14%
Manganese 0.682mg 0.404mg 12%
Fiber 2.7g 11%
Calcium 15mg 80mg 7%
Phosphorus 108mg 60mg 7%
Vitamin B5 0.438mg 0.088mg 7%
Copper 0.144mg 0.2mg 6%
Vitamin B6 0.044mg 0.115mg 5%
Potassium 107mg 213mg 3%
Choline 10.4mg 2%
Polyunsaturated fat 0.413g 0.755g 2%
Fats 0.98g 1.73g 1%
Magnesium 22mg 26mg 1%
Zinc 0.7mg 0.56mg 1%
Monounsaturated fat 0.087g 0.295g 1%
Protein per 100 calories 2.8g 4.6g N/A
Calories per 10 g protein 352kcal 216kcal N/A
Weight per 100 calories 27g 132g N/A
Net carbs 73.61g 12.23g N/A
Sugar 0.27g N/A
Sodium 2mg 9mg 0%
Vitamin E 0.06mg 0%
Vitamin K 0.3µg 0%
Saturated fat 0.155g 0.193g 0%
Tryptophan 0.127mg 0.05mg 0%
Threonine 0.281mg 0.131mg 0%
Isoleucine 0.357mg 0.159mg 0%
Leucine 0.71mg 0.244mg 0%
Lysine 0.228mg 0.212mg 0%
Methionine 0.183mg 0.041mg 0%
Phenylalanine 0.52mg 0.157mg 0%
Valine 0.415mg 0.162mg 0%
Histidine 0.23mg 0.093mg 0%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 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 less Sat. FatSaturated fat -19.7%
Contains more Mono. FatMonounsaturated fat +239.1%
Contains more Poly. FatPolyunsaturated fat +82.8%

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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. 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.