Okara vs. Soybean meal — In-Depth Nutrition Comparison
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How are okara and soybean meal different?
- Soybean meal has more copper, iron, manganese, protein, phosphorus, folate, potassium, magnesium, vitamin B1, and zinc than okara.
- Daily need coverage for copper for soybean meal is 200% higher.
Okara and Soy meal, defatted, raw are the varieties used in this article.
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 SeleniumSelenium | +221.2% |
| Contains more MagnesiumMagnesium | +1076.9% |
| Contains more CalciumCalcium | +205% |
| Contains more PotassiumPotassium | +1069% |
| Contains more IronIron | +953.8% |
| Contains more CopperCopper | +900% |
| Contains more ZincZinc | +803.6% |
| Contains more PhosphorusPhosphorus | +1068.3% |
| Contains less SodiumSodium | -66.7% |
| Contains more ManganeseManganese | +840.6% |
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 AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +3355% |
| Contains more Vitamin B2Vitamin B2 | +1155% |
| Contains more Vitamin B3Vitamin B3 | +2487% |
| Contains more Vitamin B5Vitamin B5 | +2145.5% |
| Contains more Vitamin B6Vitamin B6 | +394.8% |
| Contains more FolateFolate | +1065.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.2mg | 2mg | 200% |
| Iron | 1.3mg | 13.7mg | 155% |
| Manganese | 0.404mg | 3.8mg | 148% |
| Phosphorus | 60mg | 701mg | 92% |
| Protein | 3.52g | 49.2g | 91% |
| Folate | 26µg | 303µg | 69% |
| Magnesium | 26mg | 306mg | 67% |
| Potassium | 213mg | 2490mg | 67% |
| Vitamin B1 | 0.02mg | 0.691mg | 56% |
| Zinc | 0.56mg | 5.06mg | 41% |
| Vitamin B5 | 0.088mg | 1.976mg | 38% |
| Vitamin B6 | 0.115mg | 0.569mg | 35% |
| Vitamin B2 | 0.02mg | 0.251mg | 18% |
| Calcium | 80mg | 244mg | 16% |
| Vitamin B3 | 0.1mg | 2.587mg | 16% |
| Calories | 76kcal | 337kcal | 13% |
| Selenium | 10.6µg | 3.3µg | 13% |
| Carbs | 12.23g | 35.89g | 8% |
| Polyunsaturated fat | 0.755g | 1.045g | 2% |
| Fats | 1.73g | 2.39g | 1% |
| Protein per 100 calories | 4.6g | 15g | N/A |
| Calories per 10 g protein | 216kcal | 68kcal | N/A |
| Weight per 100 calories | 132g | 30g | N/A |
| Unsaturated / Saturated Fat ratio | 5.4 | 5.4 | N/A |
| Net carbs | 12.23g | 35.89g | N/A |
| Sodium | 9mg | 3mg | 0% |
| Vitamin A | 0µg | 2µg | 0% |
| Saturated fat | 0.193g | 0.268g | 0% |
| Monounsaturated fat | 0.295g | 0.409g | 0% |
| Tryptophan | 0.05mg | 0.653mg | 0% |
| Threonine | 0.131mg | 1.952mg | 0% |
| Isoleucine | 0.159mg | 2.18mg | 0% |
| Leucine | 0.244mg | 3.66mg | 0% |
| Lysine | 0.212mg | 2.991mg | 0% |
| Methionine | 0.041mg | 0.606mg | 0% |
| Phenylalanine | 0.157mg | 2.346mg | 0% |
| Valine | 0.162mg | 2.243mg | 0% |
| Histidine | 0.093mg | 1.212mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.52 g
Fats:
1.73 g
Carbs:
12.23 g
Water:
81.64 g
Other:
0.88 g
Protein:
49.2 g
Fats:
2.39 g
Carbs:
35.89 g
Water:
6.94 g
Other:
5.58 g
| Contains more WaterWater | +1076.4% |
| Contains more ProteinProtein | +1297.7% |
| Contains more FatsFats | +38.2% |
| Contains more CarbsCarbs | +193.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.193 g
Monounsaturated fat:
Mono. Fat
0.295 g
Polyunsaturated fat:
Poly. Fat
0.755 g
Saturated fat:
Sat. Fat
0.268 g
Monounsaturated fat:
Mono. Fat
0.409 g
Polyunsaturated fat:
Poly. Fat
1.045 g
| Contains less Sat. FatSaturated fat | -28% |
| Contains more Mono. FatMonounsaturated fat | +38.6% |
| Contains more Poly. FatPolyunsaturated fat | +38.4% |
