Semolina vs. Okara — In-Depth Nutrition Comparison

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What are the main differences between semolina and okara?

Semolina is richer in vitamin B3, manganese, vitamin B6, vitamin B1, selenium, phosphorus, vitamin B5, and copper, yet okara is richer in iron.
Semolina's daily need coverage for vitamin B3 is 31% higher.
Semolina has 11 times more vitamin B1 than okara. Semolina has 0.224mg of vitamin B1, while okara has 0.02mg.

We used Rice, white, long-grain, parboiled, unenriched, dry and Okara types in this comparison.

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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.

Semolina

Okara

Contains more CopperCopper	+42%
Contains more ZincZinc	+82.1%
Contains more PhosphorusPhosphorus	+155%
Contains less SodiumSodium	-77.8%
Contains more ManganeseManganese	+156.2%
Contains more SeleniumSelenium	+87.7%

Contains more CalciumCalcium	+12.7%
Contains more PotassiumPotassium	+22.4%
Contains more IronIron	+75.7%

~equal in Magnesium ~26mg

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.

Semolina

Okara

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+1020%
Contains more Vitamin B2Vitamin B2	+150%
Contains more Vitamin B3Vitamin B3	+4948%
Contains more Vitamin B5Vitamin B5	+663.6%
Contains more Vitamin B6Vitamin B6	+293%
Contains more Vitamin KVitamin K	+∞%

Contains more FolateFolate

+225%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B3	5.048mg	0.1mg	31%
Starch	68.29g		28%
Manganese	1.035mg	0.404mg	27%
Vitamin B6	0.452mg	0.115mg	26%
Carbs	80.89g	12.23g	23%
Selenium	19.9µg	10.6µg	17%
Vitamin B1	0.224mg	0.02mg	17%
Calories	374kcal	76kcal	15%
Phosphorus	153mg	60mg	13%
Vitamin B5	0.672mg	0.088mg	12%
Copper	0.284mg	0.2mg	9%
Protein	7.51g	3.52g	8%
Iron	0.74mg	1.3mg	7%
Fiber	1.8g		7%
Folate	8µg	26µg	5%
Zinc	1.02mg	0.56mg	4%
Polyunsaturated fat	0.322g	0.755g	3%
Vitamin B2	0.05mg	0.02mg	2%
Fats	1.03g	1.73g	1%
Calcium	71mg	80mg	1%
Potassium	174mg	213mg	1%
Protein per 100 calories	2g	4.6g	N/A
Calories per 10 g protein	498kcal	216kcal	N/A
Weight per 100 calories	27g	132g	N/A
Net carbs	79.09g	12.23g	N/A
Magnesium	27mg	26mg	0%
Sugar	0.33g		N/A
Sodium	2mg	9mg	0%
Vitamin E	0.03mg		0%
Vitamin K	0.1µg		0%
Saturated fat	0.294g	0.193g	0%
Monounsaturated fat	0.258g	0.295g	0%
Tryptophan	0.103mg	0.05mg	0%
Threonine	0.271mg	0.131mg	0%
Isoleucine	0.339mg	0.159mg	0%
Leucine	0.656mg	0.244mg	0%
Lysine	0.215mg	0.212mg	0%
Methionine	0.183mg	0.041mg	0%
Phenylalanine	0.398mg	0.157mg	0%
Valine	0.47mg	0.162mg	0%
Histidine	0.185mg	0.093mg	0%
Fructose	0.02g		0%