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  6. Okara vs. Groat

Okara vs. Groat — In-Depth Nutrition Comparison

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How are okara and groat 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.

Okara and Buckwheat types were used in this article.

Infographic

Okara vs Groat 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
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%
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%
Contains more CalciumCalcium +344.4%
Contains more SeleniumSelenium +27.7%
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%

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%
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%
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 Okara Groat DV% diff.
Copper 0.2mg 1.1mg 100%
Magnesium 26mg 231mg 49%
Vitamin B3 0.1mg 7.02mg 43%
Phosphorus 60mg 347mg 41%
Fiber 10g 40%
Manganese 0.404mg 1.3mg 39%
Vitamin B2 0.02mg 0.425mg 31%
Vitamin B5 0.088mg 1.233mg 23%
Carbs 12.23g 71.5g 20%
Protein 3.52g 13.25g 19%
Zinc 0.56mg 2.4mg 17%
Calories 76kcal 343kcal 13%
Iron 1.3mg 2.2mg 11%
Potassium 213mg 460mg 7%
Vitamin B1 0.02mg 0.101mg 7%
Vitamin B6 0.115mg 0.21mg 7%
Calcium 80mg 18mg 6%
Selenium 10.6µg 8.3µg 4%
Fats 1.73g 3.4g 3%
Saturated fat 0.193g 0.741g 2%
Monounsaturated fat 0.295g 1.04g 2%
Polyunsaturated fat 0.755g 1.039g 2%
Folate 26µg 30µg 1%
Protein per 100 calories 4.6g 3.9g N/A
Calories per 10 g protein 216kcal 259kcal N/A
Weight per 100 calories 132g 29g N/A
Unsaturated / Saturated Fat ratio 5.4 2.8 N/A
Net carbs 12.23g 61.5g N/A
Sodium 9mg 1mg 0%
Tryptophan 0.05mg 0.192mg 0%
Threonine 0.131mg 0.506mg 0%
Isoleucine 0.159mg 0.498mg 0%
Leucine 0.244mg 0.832mg 0%
Lysine 0.212mg 0.672mg 0%
Methionine 0.041mg 0.172mg 0%
Phenylalanine 0.157mg 0.52mg 0%
Valine 0.162mg 0.678mg 0%
Histidine 0.093mg 0.309mg 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
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
Contains more WaterWater +737.3%
Contains more ProteinProtein +276.4%
Contains more FatsFats +96.5%
Contains more CarbsCarbs +484.6%
Contains more OtherOther +138.6%

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
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
Contains less Sat. FatSaturated fat -74%
Contains more Mono. FatMonounsaturated fat +252.5%
Contains more Poly. FatPolyunsaturated fat +37.6%

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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. Okara - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172452/nutrients
  2. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.