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  6. Sesame vs. Okara

Sesame vs. Okara — In-Depth Nutrition Comparison

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Summary of differences between sesame and okara

  • 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.
  • Sesame contains 40 times more vitamin B1 than okara. While sesame contains 0.791mg of vitamin B1, okara contains only 0.02mg.

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

Infographic

Sesame 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.
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%
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%
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%
Contains less SodiumSodium -18.2%

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.
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%
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%
Contains more Vitamin EVitamin E +∞%
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%
Contains more Vitamin B5Vitamin B5 +76%
~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 Sesame Okara DV% diff.
Copper 4.082mg 0.2mg 431%
Iron 14.55mg 1.3mg 166%
Polyunsaturated fat 21.773g 0.755g 140%
Calcium 975mg 80mg 90%
Manganese 2.46mg 0.404mg 89%
Phosphorus 629mg 60mg 81%
Magnesium 351mg 26mg 77%
Fats 49.67g 1.73g 74%
Zinc 7.75mg 0.56mg 65%
Vitamin B1 0.791mg 0.02mg 64%
Vitamin B6 0.79mg 0.115mg 52%
Fiber 11.8g 47%
Monounsaturated fat 18.759g 0.295g 46%
Selenium 34.4µg 10.6µg 43%
Saturated fat 6.957g 0.193g 31%
Protein 17.73g 3.52g 28%
Vitamin B3 4.515mg 0.1mg 28%
Calories 573kcal 76kcal 25%
Folate 97µg 26µg 18%
Vitamin B2 0.247mg 0.02mg 17%
Potassium 468mg 213mg 8%
Choline 25.6mg 5%
Carbs 23.45g 12.23g 4%
Vitamin E 0.25mg 2%
Vitamin B5 0.05mg 0.088mg 1%
Protein per 100 calories 3.1g 4.6g N/A
Calories per 10 g protein 323kcal 216kcal N/A
Weight per 100 calories 17g 132g N/A
Unsaturated / Saturated Fat ratio 5.8 5.4 N/A
Net carbs 11.65g 12.23g N/A
Sugar 0.3g N/A
Sodium 11mg 9mg 0%
Tryptophan 0.388mg 0.05mg 0%
Threonine 0.736mg 0.131mg 0%
Isoleucine 0.763mg 0.159mg 0%
Leucine 1.358mg 0.244mg 0%
Lysine 0.569mg 0.212mg 0%
Methionine 0.586mg 0.041mg 0%
Phenylalanine 0.94mg 0.157mg 0%
Valine 0.99mg 0.162mg 0%
Histidine 0.522mg 0.093mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more ProteinProtein +403.7%
Contains more FatsFats +2771.1%
Contains more CarbsCarbs +91.7%
Contains more OtherOther +406.8%
Contains more WaterWater +1640.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains more Mono. FatMonounsaturated fat +6259%
Contains more Poly. FatPolyunsaturated fat +2783.8%
Contains less Sat. FatSaturated fat -97.2%

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