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  6. Spaghetti vs. Okara

Spaghetti vs. Okara — In-Depth Nutrition Comparison

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Differences between spaghetti and okara

  • Spaghetti is higher in selenium, carbs, and protein; however, okara is richer in copper, iron, calcium, and vitamin B6.
  • Spaghetti's daily need coverage for selenium is 29% higher.
  • Spaghetti has 3 times more carbs than okara. While spaghetti has 30.86g of carbs, okara has only 12.23g.

The food types used in this comparison are Pasta, cooked, unenriched, without added salt and Okara.

Infographic

Spaghetti vs Okara infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 2.1% 3.9% 19% 33% 14% 25% 0.13% 42% 144%
Okara
Okara
6
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 SeleniumSelenium +149.1%
Contains more MagnesiumMagnesium +44.4%
Contains more CalciumCalcium +1042.9%
Contains more PotassiumPotassium +384.1%
Contains more IronIron +160%
Contains more CopperCopper +100%
Contains more ManganeseManganese +25.5%
~equal in Zinc ~0.56mg
~equal in Phosphorus ~60mg

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.
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% 1.2% 5% 4.6% 7.5% 6.7% 11% 0% 0% 5.3%
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 B3Vitamin B3 +300%
Contains more Vitamin B5Vitamin B5 +27.3%
Contains more Vitamin B6Vitamin B6 +134.7%
Contains more FolateFolate +271.4%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B1 ~0.02mg
~equal in Vitamin B2 ~0.02mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Spaghetti Okara DV% diff.
Selenium 26.4µg 10.6µg 29%
Copper 0.1mg 0.2mg 11%
Starch 26.01g 11%
Iron 0.5mg 1.3mg 10%
Calcium 7mg 80mg 7%
Fiber 1.8g 7%
Carbs 30.86g 12.23g 6%
Protein 5.8g 3.52g 5%
Potassium 44mg 213mg 5%
Vitamin B6 0.049mg 0.115mg 5%
Folate 7µg 26µg 5%
Calories 158kcal 76kcal 4%
Manganese 0.322mg 0.404mg 4%
Polyunsaturated fat 0.326g 0.755g 3%
Magnesium 18mg 26mg 2%
Vitamin B3 0.4mg 0.1mg 2%
Omega-3 (ALA) 0.024g 2%
Fats 0.93g 1.73g 1%
Choline 6.4mg 1%
Protein per 100 calories 3.7g 4.6g N/A
Calories per 10 g protein 272kcal 216kcal N/A
Weight per 100 calories 63g 132g N/A
Net carbs 29.06g 12.23g N/A
Sugar 0.56g N/A
Zinc 0.51mg 0.56mg 0%
Phosphorus 58mg 60mg 0%
Sodium 1mg 9mg 0%
Vitamin E 0.06mg 0%
Vitamin B1 0.02mg 0.02mg 0%
Vitamin B2 0.02mg 0.02mg 0%
Vitamin B5 0.112mg 0.088mg 0%
Saturated fat 0.176g 0.193g 0%
Monounsaturated fat 0.131g 0.295g 0%
Tryptophan 0.083mg 0.05mg 0%
Threonine 0.206mg 0.131mg 0%
Isoleucine 0.228mg 0.159mg 0%
Leucine 0.44mg 0.244mg 0%
Lysine 0.133mg 0.212mg 0%
Methionine 0.065mg 0.041mg 0%
Phenylalanine 0.297mg 0.157mg 0%
Valine 0.262mg 0.162mg 0%
Histidine 0.132mg 0.093mg 0%
Fructose 0.03g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 31% 62%
Protein: 5.8 g
Fats: 0.93 g
Carbs: 30.86 g
Water: 62.13 g
Other: 0.28 g
Okara
Okara
2
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 +64.8%
Contains more CarbsCarbs +152.3%
Contains more FatsFats +86%
Contains more WaterWater +31.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 21% 52%
Saturated fat: Sat. Fat 0.176 g
Monounsaturated fat: Mono. Fat 0.131 g
Polyunsaturated fat: Poly. Fat 0.326 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 more Mono. FatMonounsaturated fat +125.2%
Contains more Poly. FatPolyunsaturated fat +131.6%
~equal in Saturated fat ~0.193g

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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. Spaghetti - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168928/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.