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  6. Groat vs. Okara

Groat vs. Okara — In-Depth Nutrition Comparison

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How are groat and okara different?

  • Groat is higher than okara in copper, magnesium, vitamin B3, phosphorus, manganese, vitamin B2, vitamin B5, zinc, iron, and vitamin B6.
  • Groat covers your daily need for copper, 100% more than okara.
  • Groat contains 70 times more vitamin B3 than okara. Groat contains 7.02mg of vitamin B3, while okara contains 0.1mg.

Buckwheat and Okara types were used in this article.

Infographic

Groat 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.
Groat
Groat
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 165% 5.4% 41% 83% 367% 65% 149% 0.13% 170% 45%
Okara
Okara
2
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 MagnesiumMagnesium +788.5%
Contains more PotassiumPotassium +116%
Contains more IronIron +69.2%
Contains more CopperCopper +450%
Contains more ZincZinc +328.6%
Contains more PhosphorusPhosphorus +478.3%
Contains less SodiumSodium -88.9%
Contains more ManganeseManganese +221.8%
Contains more CalciumCalcium +344.4%
Contains more SeleniumSelenium +27.7%

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.
Groat
Groat
6
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% 25% 98% 132% 74% 48% 0% 0% 23%
Okara
Okara
0
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 B1Vitamin B1 +405%
Contains more Vitamin B2Vitamin B2 +2025%
Contains more Vitamin B3Vitamin B3 +6920%
Contains more Vitamin B5Vitamin B5 +1301.1%
Contains more Vitamin B6Vitamin B6 +82.6%
Contains more FolateFolate +15.4%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Groat Okara DV% diff.
Copper 1.1mg 0.2mg 100%
Magnesium 231mg 26mg 49%
Vitamin B3 7.02mg 0.1mg 43%
Phosphorus 347mg 60mg 41%
Fiber 10g 40%
Manganese 1.3mg 0.404mg 39%
Vitamin B2 0.425mg 0.02mg 31%
Vitamin B5 1.233mg 0.088mg 23%
Carbs 71.5g 12.23g 20%
Protein 13.25g 3.52g 19%
Zinc 2.4mg 0.56mg 17%
Calories 343kcal 76kcal 13%
Iron 2.2mg 1.3mg 11%
Potassium 460mg 213mg 7%
Vitamin B1 0.101mg 0.02mg 7%
Vitamin B6 0.21mg 0.115mg 7%
Calcium 18mg 80mg 6%
Selenium 8.3µg 10.6µg 4%
Fats 3.4g 1.73g 3%
Saturated fat 0.741g 0.193g 2%
Monounsaturated fat 1.04g 0.295g 2%
Polyunsaturated fat 1.039g 0.755g 2%
Folate 30µg 26µg 1%
Protein per 100 calories 3.9g 4.6g N/A
Calories per 10 g protein 259kcal 216kcal N/A
Weight per 100 calories 29g 132g N/A
Unsaturated / Saturated Fat ratio 2.8 5.4 N/A
Net carbs 61.5g 12.23g N/A
Sodium 1mg 9mg 0%
Tryptophan 0.192mg 0.05mg 0%
Threonine 0.506mg 0.131mg 0%
Isoleucine 0.498mg 0.159mg 0%
Leucine 0.832mg 0.244mg 0%
Lysine 0.672mg 0.212mg 0%
Methionine 0.172mg 0.041mg 0%
Phenylalanine 0.52mg 0.157mg 0%
Valine 0.678mg 0.162mg 0%
Histidine 0.309mg 0.093mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
Groat
4
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 g
Okara
Okara
1
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 +276.4%
Contains more FatsFats +96.5%
Contains more CarbsCarbs +484.6%
Contains more OtherOther +138.6%
Contains more WaterWater +737.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Groat
Groat
2
26% 37% 37%
Saturated fat: Sat. Fat 0.741 g
Monounsaturated fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 g
Okara
Okara
1
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 more Mono. FatMonounsaturated fat +252.5%
Contains more Poly. FatPolyunsaturated fat +37.6%
Contains less Sat. FatSaturated fat -74%

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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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.