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.
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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 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.
| 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 CholineCholine | +∞% |
| Contains more Vitamin B6Vitamin B6 | +161.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
| Protein | 10.33g | 3.52g | 14% |
| Calories | 364kcal | 76kcal | 14% |
| Manganese | 0.682mg | 0.404mg | 12% |
| Fiber | 2.7g | 11% | |
| Calcium | 15mg | 80mg | 7% |
| Vitamin B5 | 0.438mg | 0.088mg | 7% |
| Phosphorus | 108mg | 60mg | 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% |
| Magnesium | 22mg | 26mg | 1% |
| Monounsaturated fat | 0.087g | 0.295g | 1% |
| Fats | 0.98g | 1.73g | 1% |
| Zinc | 0.7mg | 0.56mg | 1% |
| 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
| 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
| Contains less Sat. FatSaturated fat | -19.7% |
| Contains more Mono. FatMonounsaturated fat | +239.1% |
| Contains more Poly. FatPolyunsaturated fat | +82.8% |
