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  6. Okara vs. Hummus

Okara vs. Hummus — In-Depth Nutrition Comparison

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How are okara and hummus different?

  • Okara is richer in selenium, while hummus is higher in copper, phosphorus, manganese, iron, folate, vitamin B1, zinc, and magnesium.
  • Hummus covers your daily need for copper, 36% more than okara.
  • Okara contains 4 times more selenium than hummus. Okara contains 10.6µg of selenium, while hummus contains 2.6µg.
  • Okara is lower in sodium.

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

Infographic

Okara vs Hummus 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%
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%
Contains more CalciumCalcium +110.5%
Contains less SodiumSodium -97.6%
Contains more SeleniumSelenium +307.7%
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%
~equal in Potassium ~228mg

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%
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%
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 ~µg
~equal in Vitamin E ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Okara Hummus DV% diff.
Copper 0.2mg 0.527mg 36%
Fiber 6g 24%
Polyunsaturated fat 0.755g 3.613g 19%
Phosphorus 60mg 176mg 17%
Sodium 9mg 379mg 16%
Manganese 0.404mg 0.773mg 16%
Selenium 10.6µg 2.6µg 15%
Iron 1.3mg 2.44mg 14%
Folate 26µg 83µg 14%
Vitamin B1 0.02mg 0.18mg 13%
Fats 1.73g 9.6g 12%
Zinc 0.56mg 1.83mg 12%
Magnesium 26mg 71mg 11%
Protein 3.52g 7.9g 9%
Monounsaturated fat 0.295g 4.039g 9%
Vitamin B6 0.115mg 0.2mg 7%
Saturated fat 0.193g 1.437g 6%
Calories 76kcal 166kcal 5%
Calcium 80mg 38mg 4%
Vitamin B2 0.02mg 0.064mg 3%
Vitamin B3 0.1mg 0.582mg 3%
Carbs 12.23g 14.29g 1%
Vitamin B5 0.088mg 0.132mg 1%
Protein per 100 calories 4.6g 4.8g N/A
Calories per 10 g protein 216kcal 210kcal N/A
Weight per 100 calories 132g 60g N/A
Unsaturated / Saturated Fat ratio 5.4 5.3 N/A
Net carbs 12.23g 8.29g N/A
Potassium 213mg 228mg 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
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
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
Contains more WaterWater +22.6%
Contains more ProteinProtein +124.4%
Contains more FatsFats +454.9%
Contains more CarbsCarbs +16.8%
Contains more OtherOther +84.1%

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
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
Contains less Sat. FatSaturated fat -86.6%
Contains more Mono. FatMonounsaturated fat +1269.2%
Contains more Poly. FatPolyunsaturated fat +378.5%

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