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  6. Okara vs. Sesame

Okara vs. Sesame — In-Depth Nutrition Comparison

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Summary of differences between okara and sesame

  • The amount of copper, iron, calcium, manganese, phosphorus, magnesium, zinc, vitamin B1, vitamin B6, and selenium in sesame is higher than in okara.
  • Sesame covers your daily need for copper, 431% more than okara.

These are the specific foods used in this comparison Okara and Seeds, sesame seeds, whole, dried.

Infographic

Okara vs Sesame 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
1
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%
Sesame
Sesame
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 251% 293% 41% 546% 1361% 211% 270% 1.4% 321% 188%
Contains less SodiumSodium -18.2%
Contains more MagnesiumMagnesium +1250%
Contains more CalciumCalcium +1118.8%
Contains more PotassiumPotassium +119.7%
Contains more IronIron +1019.2%
Contains more CopperCopper +1941%
Contains more ZincZinc +1283.9%
Contains more PhosphorusPhosphorus +948.3%
Contains more ManganeseManganese +508.9%
Contains more SeleniumSelenium +224.5%

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%
Sesame
Sesame
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% 5% 198% 57% 85% 3% 182% 0% 0% 73%
Contains more Vitamin B5Vitamin B5 +76%
Contains more Vitamin B1Vitamin B1 +3855%
Contains more Vitamin B2Vitamin B2 +1135%
Contains more Vitamin B3Vitamin B3 +4415%
Contains more Vitamin B6Vitamin B6 +587%
Contains more FolateFolate +273.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Okara Sesame DV% diff.
Copper 0.2mg 4.082mg 431%
Iron 1.3mg 14.55mg 166%
Polyunsaturated fat 0.755g 21.773g 140%
Calcium 80mg 975mg 90%
Manganese 0.404mg 2.46mg 89%
Phosphorus 60mg 629mg 81%
Magnesium 26mg 351mg 77%
Fats 1.73g 49.67g 74%
Zinc 0.56mg 7.75mg 65%
Vitamin B1 0.02mg 0.791mg 64%
Vitamin B6 0.115mg 0.79mg 52%
Fiber 11.8g 47%
Monounsaturated fat 0.295g 18.759g 46%
Selenium 10.6µg 34.4µg 43%
Saturated fat 0.193g 6.957g 31%
Protein 3.52g 17.73g 28%
Vitamin B3 0.1mg 4.515mg 28%
Calories 76kcal 573kcal 25%
Folate 26µg 97µg 18%
Vitamin B2 0.02mg 0.247mg 17%
Potassium 213mg 468mg 8%
Choline 25.6mg 5%
Carbs 12.23g 23.45g 4%
Vitamin E 0.25mg 2%
Vitamin B5 0.088mg 0.05mg 1%
Protein per 100 calories 4.6g 3.1g N/A
Calories per 10 g protein 216kcal 323kcal N/A
Weight per 100 calories 132g 17g N/A
Unsaturated / Saturated Fat ratio 5.4 5.8 N/A
Net carbs 12.23g 11.65g N/A
Sugar 0.3g N/A
Sodium 9mg 11mg 0%
Tryptophan 0.05mg 0.388mg 0%
Threonine 0.131mg 0.736mg 0%
Isoleucine 0.159mg 0.763mg 0%
Leucine 0.244mg 1.358mg 0%
Lysine 0.212mg 0.569mg 0%
Methionine 0.041mg 0.586mg 0%
Phenylalanine 0.157mg 0.94mg 0%
Valine 0.162mg 0.99mg 0%
Histidine 0.093mg 0.522mg 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
Sesame
Sesame
4
18% 50% 23% 5% 4%
Protein: 17.73 g
Fats: 49.67 g
Carbs: 23.45 g
Water: 4.69 g
Other: 4.46 g
Contains more WaterWater +1640.7%
Contains more ProteinProtein +403.7%
Contains more FatsFats +2771.1%
Contains more CarbsCarbs +91.7%
Contains more OtherOther +406.8%

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
Sesame
Sesame
2
15% 40% 46%
Saturated fat: Sat. Fat 6.957 g
Monounsaturated fat: Mono. Fat 18.759 g
Polyunsaturated fat: Poly. Fat 21.773 g
Contains less Sat. FatSaturated fat -97.2%
Contains more Mono. FatMonounsaturated fat +6259%
Contains more Poly. FatPolyunsaturated fat +2783.8%

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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. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/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.