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Okara vs. Pasta — In-Depth Nutrition Comparison

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The main differences between okara and pasta

  • Okara has more copper, manganese, calcium, and vitamin B6; however, pasta has more vitamin B1, vitamin B2, folate, vitamin B12, and vitamin B3.
  • Daily need coverage for vitamin B1 for pasta is 16% higher.
  • Pasta has 13 times less calcium than okara. Okara has 80mg of calcium, while pasta has 6mg.

Food types used in this article are Okara and Pasta, fresh-refrigerated, plain, cooked.

Infographic

Okara vs Pasta 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
7
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%
Pasta
Pasta
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.8% 2.1% 43% 31% 15% 27% 0.78% 29% 0%
Contains more MagnesiumMagnesium +44.4%
Contains more CalciumCalcium +1233.3%
Contains more PotassiumPotassium +787.5%
Contains more IronIron +14%
Contains more CopperCopper +115.1%
Contains more ManganeseManganese +80.4%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -33.3%
~equal in Zinc ~0.56mg
~equal in Phosphorus ~63mg

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%
Pasta
Pasta
7
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% 2% 0% 52% 35% 19% 11% 7.8% 18% 0% 48%
Contains more Vitamin B6Vitamin B6 +238.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +945%
Contains more Vitamin B2Vitamin B2 +650%
Contains more Vitamin B3Vitamin B3 +892%
Contains more Vitamin B5Vitamin B5 +108%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +146.2%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin E ~mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Okara Pasta DV% diff.
Selenium 10.6µg 19%
Vitamin B1 0.02mg 0.209mg 16%
Copper 0.2mg 0.093mg 12%
Cholesterol 0mg 33mg 11%
Vitamin B2 0.02mg 0.15mg 10%
Folate 26µg 64µg 10%
Manganese 0.404mg 0.224mg 8%
Calcium 80mg 6mg 7%
Potassium 213mg 24mg 6%
Vitamin B3 0.1mg 0.992mg 6%
Vitamin B6 0.115mg 0.034mg 6%
Vitamin B12 0µg 0.14µg 6%
Carbs 12.23g 24.93g 4%
Calories 76kcal 131kcal 3%
Protein 3.52g 5.15g 3%
Magnesium 26mg 18mg 2%
Iron 1.3mg 1.14mg 2%
Vitamin B5 0.088mg 0.183mg 2%
Polyunsaturated fat 0.755g 0.429g 2%
Fats 1.73g 1.05g 1%
Vitamin A 0µg 6µg 1%
Protein per 100 calories 4.6g 3.9g N/A
Calories per 10 g protein 216kcal 254kcal N/A
Weight per 100 calories 132g 76g N/A
Net carbs 12.23g 24.93g N/A
Zinc 0.56mg 0.56mg 0%
Phosphorus 60mg 63mg 0%
Sodium 9mg 6mg 0%
Saturated fat 0.193g 0.15g 0%
Monounsaturated fat 0.295g 0.124g 0%
Tryptophan 0.05mg 0.065mg 0%
Threonine 0.131mg 0.134mg 0%
Isoleucine 0.159mg 0.197mg 0%
Leucine 0.244mg 0.348mg 0%
Lysine 0.212mg 0.097mg 0%
Methionine 0.041mg 0.079mg 0%
Phenylalanine 0.157mg 0.247mg 0%
Valine 0.162mg 0.217mg 0%
Histidine 0.093mg 0.103mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okara
Okara
3
4% 2% 12% 82%
Protein: 3.52 g
Fats: 1.73 g
Carbs: 12.23 g
Water: 81.64 g
Other: 0.88 g
Pasta
Pasta
2
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 g
Contains more FatsFats +64.8%
Contains more WaterWater +19.1%
Contains more OtherOther +183.9%
Contains more ProteinProtein +46.3%
Contains more CarbsCarbs +103.8%

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
Pasta
Pasta
1
21% 18% 61%
Saturated fat: Sat. Fat 0.15 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.429 g
Contains more Mono. FatMonounsaturated fat +137.9%
Contains more Poly. FatPolyunsaturated fat +76%
Contains less Sat. FatSaturated fat -22.3%

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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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.