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  6. Okara vs. Papadum

Okara vs. Papadum — In-Depth Nutrition Comparison

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Significant differences between okara and papadum

  • Papadum is richer than okara in copper, iron, magnesium, manganese, folate, phosphorus, zinc, potassium, and vitamin B1.
  • Papadum covers your daily copper needs 89% more than okara.
  • Okara is lower in sodium.

Specific food types used in this comparison are Okara and Papad.

Infographic

Okara vs Papadum 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 194% 43% 88% 293% 333% 93% 165% 228% 204% 45%
Contains less SodiumSodium -99.5%
Contains more SeleniumSelenium +27.7%
Contains more MagnesiumMagnesium +942.3%
Contains more CalciumCalcium +78.8%
Contains more PotassiumPotassium +369.5%
Contains more IronIron +500%
Contains more CopperCopper +399%
Contains more ZincZinc +507.1%
Contains more PhosphorusPhosphorus +541.7%
Contains more ManganeseManganese +286.6%

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 0% 0% 4.3% 1% 69% 60% 28% 55% 66% 0% 1% 164%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +1285%
Contains more Vitamin B2Vitamin B2 +1190%
Contains more Vitamin B3Vitamin B3 +1372%
Contains more Vitamin B5Vitamin B5 +942%
Contains more Vitamin B6Vitamin B6 +147.8%
Contains more FolateFolate +742.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Okara Papadum DV% diff.
Copper 0.2mg 0.998mg 89%
Iron 1.3mg 7.8mg 81%
Sodium 9mg 1745mg 75%
Fiber 18.6g 74%
Magnesium 26mg 271mg 58%
Manganese 0.404mg 1.562mg 50%
Folate 26µg 219µg 48%
Phosphorus 60mg 385mg 46%
Protein 3.52g 25.56g 44%
Zinc 0.56mg 3.4mg 26%
Potassium 213mg 1000mg 23%
Vitamin B1 0.02mg 0.277mg 21%
Vitamin B2 0.02mg 0.258mg 18%
Vitamin B5 0.088mg 0.917mg 17%
Carbs 12.23g 59.87g 16%
Calories 76kcal 371kcal 15%
Vitamin B6 0.115mg 0.285mg 13%
Vitamin B3 0.1mg 1.472mg 9%
Calcium 80mg 143mg 6%
Selenium 10.6µg 8.3µg 4%
Saturated fat 0.193g 1.084g 4%
Polyunsaturated fat 0.755g 1.148g 3%
Fats 1.73g 3.25g 2%
Cholesterol 0mg 4mg 1%
Vitamin A 0µg 13µg 1%
Monounsaturated fat 0.295g 0.532g 1%
Protein per 100 calories 4.6g 6.9g N/A
Calories per 10 g protein 216kcal 145kcal N/A
Weight per 100 calories 132g 27g N/A
Unsaturated / Saturated Fat ratio 5.4 1.5 N/A
Net carbs 12.23g 41.27g N/A
Vitamin E 0.05mg 0%
Vitamin K 0.4µg 0%
Choline 0.4mg 0%
Tryptophan 0.05mg 0.266mg 0%
Threonine 0.131mg 0.886mg 0%
Isoleucine 0.159mg 1.303mg 0%
Leucine 0.244mg 2.115mg 0%
Lysine 0.212mg 1.695mg 0%
Methionine 0.041mg 0.372mg 0%
Phenylalanine 0.157mg 1.491mg 0%
Valine 0.162mg 1.434mg 0%
Histidine 0.093mg 0.715mg 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
26% 3% 60% 3% 8%
Protein: 25.56 g
Fats: 3.25 g
Carbs: 59.87 g
Water: 3.49 g
Other: 7.83 g
Contains more WaterWater +2239.3%
Contains more ProteinProtein +626.1%
Contains more FatsFats +87.9%
Contains more CarbsCarbs +389.5%
Contains more OtherOther +789.8%

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
39% 19% 42%
Saturated fat: Sat. Fat 1.084 g
Monounsaturated fat: Mono. Fat 0.532 g
Polyunsaturated fat: Poly. Fat 1.148 g
Contains less Sat. FatSaturated fat -82.2%
Contains more Mono. FatMonounsaturated fat +80.3%
Contains more Poly. FatPolyunsaturated fat +52.1%

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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. Papadum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168106/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.