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  6. Hummus vs. Okara

Hummus vs. Okara — In-Depth Nutrition Comparison

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How are hummus and okara different?

  • Hummus is richer in copper, phosphorus, manganese, folate, iron, vitamin B1, zinc, and magnesium, while okara is higher in selenium.
  • Hummus covers your daily need for copper, 36% more than okara.
  • Hummus contains 42 times more sodium than okara. Hummus contains 379mg of sodium, while okara contains 9mg.

Hummus, commercial and Okara types were used in this article.

Infographic

Hummus 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.
Hummus
Hummus
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 51% 11% 20% 92% 176% 50% 75% 49% 101% 14%
Okara
Okara
3
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 +173.1%
Contains more IronIron +87.7%
Contains more CopperCopper +163.5%
Contains more ZincZinc +226.8%
Contains more PhosphorusPhosphorus +193.3%
Contains more ManganeseManganese +91.3%
Contains more CalciumCalcium +110.5%
Contains less SodiumSodium -97.6%
Contains more SeleniumSelenium +307.7%
~equal in Potassium ~213mg

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.
Hummus
Hummus
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% 45% 15% 11% 7.9% 46% 0% 0% 62%
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 +800%
Contains more Vitamin B2Vitamin B2 +220%
Contains more Vitamin B3Vitamin B3 +482%
Contains more Vitamin B5Vitamin B5 +50%
Contains more Vitamin B6Vitamin B6 +73.9%
Contains more FolateFolate +219.2%
~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 Hummus Okara DV% diff.
Copper 0.527mg 0.2mg 36%
Fiber 6g 24%
Polyunsaturated fat 3.613g 0.755g 19%
Phosphorus 176mg 60mg 17%
Sodium 379mg 9mg 16%
Manganese 0.773mg 0.404mg 16%
Selenium 2.6µg 10.6µg 15%
Iron 2.44mg 1.3mg 14%
Folate 83µg 26µg 14%
Vitamin B1 0.18mg 0.02mg 13%
Fats 9.6g 1.73g 12%
Zinc 1.83mg 0.56mg 12%
Magnesium 71mg 26mg 11%
Protein 7.9g 3.52g 9%
Monounsaturated fat 4.039g 0.295g 9%
Vitamin B6 0.2mg 0.115mg 7%
Saturated fat 1.437g 0.193g 6%
Calories 166kcal 76kcal 5%
Calcium 38mg 80mg 4%
Vitamin B2 0.064mg 0.02mg 3%
Vitamin B3 0.582mg 0.1mg 3%
Carbs 14.29g 12.23g 1%
Vitamin B5 0.132mg 0.088mg 1%
Protein per 100 calories 4.8g 4.6g N/A
Calories per 10 g protein 210kcal 216kcal N/A
Weight per 100 calories 60g 132g N/A
Unsaturated / Saturated Fat ratio 5.3 5.4 N/A
Net carbs 8.29g 12.23g N/A
Potassium 228mg 213mg 0%
Tryptophan 0.05mg 0%
Threonine 0.131mg 0%
Isoleucine 0.159mg 0%
Leucine 0.244mg 0%
Lysine 0.212mg 0%
Methionine 0.041mg 0%
Phenylalanine 0.157mg 0%
Valine 0.162mg 0%
Histidine 0.093mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Hummus
Hummus
4
8% 10% 14% 67%
Protein: 7.9 g
Fats: 9.6 g
Carbs: 14.29 g
Water: 66.59 g
Other: 1.62 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 +124.4%
Contains more FatsFats +454.9%
Contains more CarbsCarbs +16.8%
Contains more OtherOther +84.1%
Contains more WaterWater +22.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Hummus
Hummus
2
16% 44% 40%
Saturated fat: Sat. Fat 1.437 g
Monounsaturated fat: Mono. Fat 4.039 g
Polyunsaturated fat: Poly. Fat 3.613 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 +1269.2%
Contains more Poly. FatPolyunsaturated fat +378.5%
Contains less Sat. FatSaturated fat -86.6%

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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. Hummus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174289/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.