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Rice vs. Okara — In-Depth Nutrition Comparison

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A recap on the differences between rice and okara

  • Rice has more vitamin B1, vitamin B3, folate, and vitamin B5; however, okara is higher in copper, calcium, selenium, potassium, and polyunsaturated fat.
  • Okara covers your daily copper needs 15% more than rice.
  • Okara contains 15 times less vitamin B3 than rice. Rice contains 1.476mg of vitamin B3, while okara contains 0.1mg.

Food varieties used in this article are Rice, white, long-grain, regular, enriched, cooked and Okara.

Infographic

Rice vs Okara 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.
Rice
Rice
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
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%
Contains less SodiumSodium -88.9%
Contains more ManganeseManganese +16.8%
Contains more MagnesiumMagnesium +116.7%
Contains more CalciumCalcium +700%
Contains more PotassiumPotassium +508.6%
Contains more CopperCopper +189.9%
Contains more ZincZinc +14.3%
Contains more PhosphorusPhosphorus +39.5%
Contains more SeleniumSelenium +41.3%
~equal in Iron ~1.3mg

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.
Rice
Rice
5
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% 0.8% 41% 3% 28% 23% 21% 0% 0% 44%
Okara
Okara
2
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%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +715%
Contains more Vitamin B3Vitamin B3 +1376%
Contains more Vitamin B5Vitamin B5 +343.2%
Contains more FolateFolate +123.1%
Contains more Vitamin B2Vitamin B2 +53.8%
Contains more Vitamin B6Vitamin B6 +23.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Rice Okara DV% diff.
Copper 0.069mg 0.2mg 15%
Vitamin B1 0.163mg 0.02mg 12%
Vitamin B3 1.476mg 0.1mg 9%
Folate 58µg 26µg 8%
Calcium 10mg 80mg 7%
Selenium 7.5µg 10.6µg 6%
Vitamin B5 0.39mg 0.088mg 6%
Carbs 28.17g 12.23g 5%
Potassium 35mg 213mg 5%
Polyunsaturated fat 0.076g 0.755g 5%
Calories 130kcal 76kcal 3%
Magnesium 12mg 26mg 3%
Manganese 0.472mg 0.404mg 3%
Protein 2.69g 3.52g 2%
Fats 0.28g 1.73g 2%
Fiber 0.4g 2%
Phosphorus 43mg 60mg 2%
Vitamin B6 0.093mg 0.115mg 2%
Iron 1.2mg 1.3mg 1%
Zinc 0.49mg 0.56mg 1%
Vitamin B2 0.013mg 0.02mg 1%
Saturated fat 0.077g 0.193g 1%
Monounsaturated fat 0.088g 0.295g 1%
Protein per 100 calories 2.1g 4.6g N/A
Calories per 10 g protein 483kcal 216kcal N/A
Weight per 100 calories 77g 132g N/A
Net carbs 27.77g 12.23g N/A
Sugar 0.05g N/A
Sodium 1mg 9mg 0%
Vitamin E 0.04mg 0%
Choline 2.1mg 0%
Tryptophan 0.031mg 0.05mg 0%
Threonine 0.096mg 0.131mg 0%
Isoleucine 0.116mg 0.159mg 0%
Leucine 0.222mg 0.244mg 0%
Lysine 0.097mg 0.212mg 0%
Methionine 0.063mg 0.041mg 0%
Phenylalanine 0.144mg 0.157mg 0%
Valine 0.164mg 0.162mg 0%
Histidine 0.063mg 0.093mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
Rice
1
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Okara
Okara
4
4% 2% 12% 82%
Protein: 3.52 g
Fats: 1.73 g
Carbs: 12.23 g
Water: 81.64 g
Other: 0.88 g
Contains more CarbsCarbs +130.3%
Contains more ProteinProtein +30.9%
Contains more FatsFats +517.9%
Contains more WaterWater +19.3%
Contains more OtherOther +109.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
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
Contains less Sat. FatSaturated fat -60.1%
Contains more Mono. FatMonounsaturated fat +235.2%
Contains more Poly. FatPolyunsaturated fat +893.4%

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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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/nutrients
  2. Okara - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172452/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.