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  6. Okara vs. Falafel

Okara vs. Falafel — In-Depth Nutrition Comparison

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How are okara and falafel different?

  • Okara is richer in selenium, while falafel is higher in iron, phosphorus, folate, magnesium, manganese, vitamin B2, and potassium.
  • Falafel covers your daily need for iron, 27% more than okara.
  • Okara contains 11 times more selenium than falafel. Okara contains 10.6µg of selenium, while falafel contains 1µg.
  • Okara is lower in saturated fat.

Okara and Falafel, home-prepared types were used in this article.

Infographic

Okara vs Falafel 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 59% 16% 52% 128% 86% 41% 82% 38% 90% 5.5%
Contains more CalciumCalcium +48.1%
Contains less SodiumSodium -96.9%
Contains more SeleniumSelenium +960%
Contains more MagnesiumMagnesium +215.4%
Contains more PotassiumPotassium +174.6%
Contains more IronIron +163.1%
Contains more CopperCopper +29%
Contains more ZincZinc +167.9%
Contains more PhosphorusPhosphorus +220%
Contains more ManganeseManganese +71%

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.
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%
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 5.3% 0% 0.33% 0% 37% 38% 20% 18% 29% 0% 0% 70%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +630%
Contains more Vitamin B2Vitamin B2 +730%
Contains more Vitamin B3Vitamin B3 +944%
Contains more Vitamin B5Vitamin B5 +231.8%
Contains more FolateFolate +257.7%
~equal in Vitamin D ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin B6 ~0.125mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Okara Falafel DV% diff.
Iron 1.3mg 3.42mg 27%
Fats 1.73g 17.8g 25%
Monounsaturated fat 0.295g 10.171g 25%
Polyunsaturated fat 0.755g 4.16g 23%
Protein 3.52g 13.31g 20%
Phosphorus 60mg 192mg 19%
Selenium 10.6µg 1µg 17%
Folate 26µg 93µg 17%
Calories 76kcal 333kcal 13%
Magnesium 26mg 82mg 13%
Sodium 9mg 294mg 12%
Manganese 0.404mg 0.691mg 12%
Potassium 213mg 585mg 11%
Vitamin B1 0.02mg 0.146mg 11%
Vitamin B2 0.02mg 0.166mg 11%
Saturated fat 0.193g 2.383g 10%
Zinc 0.56mg 1.5mg 9%
Carbs 12.23g 31.84g 7%
Copper 0.2mg 0.258mg 6%
Vitamin B3 0.1mg 1.044mg 6%
Vitamin B5 0.088mg 0.292mg 4%
Calcium 80mg 54mg 3%
Vitamin C 0mg 1.6mg 2%
Vitamin B6 0.115mg 0.125mg 1%
Protein per 100 calories 4.6g 4g N/A
Calories per 10 g protein 216kcal 250kcal N/A
Weight per 100 calories 132g 30g N/A
Unsaturated / Saturated Fat ratio 5.4 6 N/A
Net carbs 12.23g 31.84g N/A
Vitamin A 0µg 1µg 0%
Tryptophan 0.05mg 0.134mg 0%
Threonine 0.131mg 0.492mg 0%
Isoleucine 0.159mg 0.567mg 0%
Leucine 0.244mg 0.944mg 0%
Lysine 0.212mg 0.856mg 0%
Methionine 0.041mg 0.187mg 0%
Phenylalanine 0.157mg 0.707mg 0%
Valine 0.162mg 0.562mg 0%
Histidine 0.093mg 0.364mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
13% 18% 32% 35% 2%
Protein: 13.31 g
Fats: 17.8 g
Carbs: 31.84 g
Water: 34.62 g
Other: 2.43 g
Contains more WaterWater +135.8%
Contains more ProteinProtein +278.1%
Contains more FatsFats +928.9%
Contains more CarbsCarbs +160.3%
Contains more OtherOther +176.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
14% 61% 25%
Saturated fat: Sat. Fat 2.383 g
Monounsaturated fat: Mono. Fat 10.171 g
Polyunsaturated fat: Poly. Fat 4.16 g
Contains less Sat. FatSaturated fat -91.9%
Contains more Mono. FatMonounsaturated fat +3347.8%
Contains more Poly. FatPolyunsaturated fat +451%

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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. Okara - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172452/nutrients
  2. Falafel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172455/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.