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  6. Okara vs. Millet

Okara vs. Millet — In-Depth Nutrition Comparison

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Important differences between okara and millet

  • Okara has more selenium, iron, calcium, and manganese; however, millet is richer in vitamin B3, vitamin B1, and phosphorus.
  • Okara's daily need coverage for selenium is 18% more.
  • Okara contains 27 times more calcium than millet. Okara contains 80mg of calcium, while millet contains 3mg.

The food varieties used in the comparison are Okara and Millet, cooked.

Infographic

Okara vs Millet 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
6
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%
Millet
Millet
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 0.9% 5.5% 24% 54% 25% 43% 0.26% 35% 4.9%
Contains more CalciumCalcium +2566.7%
Contains more PotassiumPotassium +243.5%
Contains more IronIron +106.3%
Contains more CopperCopper +24.2%
Contains more ManganeseManganese +48.5%
Contains more SeleniumSelenium +1077.8%
Contains more MagnesiumMagnesium +69.2%
Contains more ZincZinc +62.5%
Contains more PhosphorusPhosphorus +66.7%
Contains less SodiumSodium -77.8%

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
1
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%
Millet
Millet
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% 0.4% 27% 19% 25% 10% 25% 0% 0.75% 14%
Contains more FolateFolate +36.8%
Contains more Vitamin B1Vitamin B1 +430%
Contains more Vitamin B2Vitamin B2 +310%
Contains more Vitamin B3Vitamin B3 +1230%
Contains more Vitamin B5Vitamin B5 +94.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B6 ~0.108mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Okara Millet DV% diff.
Selenium 10.6µg 0.9µg 18%
Calcium 80mg 3mg 8%
Iron 1.3mg 0.63mg 8%
Vitamin B3 0.1mg 1.33mg 8%
Vitamin B1 0.02mg 0.106mg 7%
Phosphorus 60mg 100mg 6%
Manganese 0.404mg 0.272mg 6%
Fiber 1.3g 5%
Vitamin B2 0.02mg 0.082mg 5%
Carbs 12.23g 23.67g 4%
Magnesium 26mg 44mg 4%
Potassium 213mg 62mg 4%
Copper 0.2mg 0.161mg 4%
Zinc 0.56mg 0.91mg 3%
Calories 76kcal 119kcal 2%
Vitamin B5 0.088mg 0.171mg 2%
Folate 26µg 19µg 2%
Choline 11.2mg 2%
Polyunsaturated fat 0.755g 0.508g 2%
Fats 1.73g 1g 1%
Vitamin B6 0.115mg 0.108mg 1%
Protein 3.52g 3.51g 0%
Protein per 100 calories 4.6g 2.9g N/A
Calories per 10 g protein 216kcal 339kcal N/A
Weight per 100 calories 132g 84g N/A
Net carbs 12.23g 22.37g N/A
Sugar 0.13g N/A
Sodium 9mg 2mg 0%
Vitamin E 0.02mg 0%
Vitamin K 0.3µg 0%
Saturated fat 0.193g 0.172g 0%
Monounsaturated fat 0.295g 0.184g 0%
Tryptophan 0.05mg 0.038mg 0%
Threonine 0.131mg 0.113mg 0%
Isoleucine 0.159mg 0.148mg 0%
Leucine 0.244mg 0.446mg 0%
Lysine 0.212mg 0.067mg 0%
Methionine 0.041mg 0.07mg 0%
Phenylalanine 0.157mg 0.185mg 0%
Valine 0.162mg 0.184mg 0%
Histidine 0.093mg 0.075mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okara
Okara
4
4% 2% 12% 82%
Protein: 3.52 g
Fats: 1.73 g
Carbs: 12.23 g
Water: 81.64 g
Other: 0.88 g
Millet
Millet
1
4% 24% 71%
Protein: 3.51 g
Fats: 1 g
Carbs: 23.67 g
Water: 71.41 g
Other: 0.41 g
Contains more FatsFats +73%
Contains more WaterWater +14.3%
Contains more OtherOther +114.6%
Contains more CarbsCarbs +93.5%
~equal in Protein ~3.51g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okara
Okara
2
16% 24% 61%
Saturated fat: Sat. Fat 0.193 g
Monounsaturated fat: Mono. Fat 0.295 g
Polyunsaturated fat: Poly. Fat 0.755 g
Millet
Millet
1
20% 21% 59%
Saturated fat: Sat. Fat 0.172 g
Monounsaturated fat: Mono. Fat 0.184 g
Polyunsaturated fat: Poly. Fat 0.508 g
Contains more Mono. FatMonounsaturated fat +60.3%
Contains more Poly. FatPolyunsaturated fat +48.6%
Contains less Sat. FatSaturated fat -10.9%

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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. Millet - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168871/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.