Okara vs. Porridge — In-Depth Nutrition Comparison
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Summary of differences between okara and porridge
- Okara has more copper, manganese, selenium, vitamin B6, phosphorus, potassium, and magnesium, while porridge has more iron.
- Porridge covers your daily need for iron 31% more than okara.
These are the specific foods used in this comparison Okara and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
Infographic
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more MagnesiumMagnesium | +420% |
| Contains more PotassiumPotassium | +1231.3% |
| Contains more CopperCopper | +400% |
| Contains more ZincZinc | +330.8% |
| Contains more PhosphorusPhosphorus | +300% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +278.6% |
| Contains more IronIron | +187.7% |
| Contains less SodiumSodium | -33.3% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin B5Vitamin B5 | +23.9% |
| Contains more Vitamin B6Vitamin B6 | +784.6% |
| Contains more FolateFolate | +116.7% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +175% |
| Contains more Vitamin B2Vitamin B2 | +25% |
| Contains more Vitamin B3Vitamin B3 | +420% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 1.3mg | 3.74mg | 31% |
| Copper | 0.2mg | 0.04mg | 18% |
| Manganese | 0.404mg | 0mg | 18% |
| Selenium | 10.6µg | 2.8µg | 14% |
| Vitamin B6 | 0.115mg | 0.013mg | 8% |
| Potassium | 213mg | 16mg | 6% |
| Phosphorus | 60mg | 15mg | 6% |
| Magnesium | 26mg | 5mg | 5% |
| Protein | 3.52g | 1.44g | 4% |
| Zinc | 0.56mg | 0.13mg | 4% |
| Folate | 26µg | 12µg | 4% |
| Polyunsaturated fat | 0.755g | 0.114g | 4% |
| Vitamin B1 | 0.02mg | 0.055mg | 3% |
| Vitamin B3 | 0.1mg | 0.52mg | 3% |
| Fats | 1.73g | 0.21g | 2% |
| Fiber | 0.5g | 2% | |
| Calories | 76kcal | 50kcal | 1% |
| Carbs | 12.23g | 10.52g | 1% |
| Calcium | 80mg | 87mg | 1% |
| Saturated fat | 0.193g | 0.033g | 1% |
| Monounsaturated fat | 0.295g | 0.028g | 1% |
| Protein per 100 calories | 4.6g | 2.9g | N/A |
| Calories per 10 g protein | 216kcal | 347kcal | N/A |
| Weight per 100 calories | 132g | 200g | N/A |
| Net carbs | 12.23g | 10.02g | N/A |
| Sugar | 0.03g | N/A | |
| Sodium | 9mg | 6mg | 0% |
| Vitamin E | 0.02mg | 0% | |
| Vitamin B2 | 0.02mg | 0.025mg | 0% |
| Vitamin B5 | 0.088mg | 0.071mg | 0% |
| Vitamin K | 0.1µg | 0% | |
| Tryptophan | 0.05mg | 0.02mg | 0% |
| Threonine | 0.131mg | 0.045mg | 0% |
| Isoleucine | 0.159mg | 0.063mg | 0% |
| Leucine | 0.244mg | 0.11mg | 0% |
| Lysine | 0.212mg | 0.037mg | 0% |
| Methionine | 0.041mg | 0.027mg | 0% |
| Phenylalanine | 0.157mg | 0.078mg | 0% |
| Valine | 0.162mg | 0.07mg | 0% |
| Histidine | 0.093mg | 0.033mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +144.4% |
| Contains more FatsFats | +723.8% |
| Contains more CarbsCarbs | +16.3% |
~equal in
Water
~87.61g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +953.6% |
| Contains more Poly. FatPolyunsaturated fat | +562.3% |
| Contains less Sat. FatSaturated fat | -82.9% |
