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Nutritional Profile of Okara - Care Omnia Nutrition
We got 53 nutritional values in our nutrition profile for Okara.
Nutrient content compared to all foods
When comparing its nutrient content to all foods in our tool we find that it ranks decently (Top 500) for seven nutrients.
Most notable of them being
- Folate, food (Water-soluble Vitamins)
- Magnesium, Mg (Minerals)
- Folate, total (Water-soluble Vitamins)
- Tryptophan (Amino Acids)
Nutrient content compared to foods in the same category
A comparison between its nutrient content to foods in the same category (Legumes and Legume Products) shows that it ranks high (Top 50) for one nutrient:
- Selenium, Se (Minerals)
Additionally, a comparison to foods in the same category shows that it ranks moderately (Top 100) for four additional nutrients:
- Water (Water)
- Palmitoleic Acid (16:1) (Monounsaturated Fats)
- Myristic Acid (14:0) (Saturated Fats)
- Calcium, Ca (Minerals)
You can find these and more nutrient rankings below.
Table of Contents
Nutrient Content Of Okara
The nutrient content of food is mainly divided into macro- and micronutrients.
Below you'll first find a macronutrient profile that will give you a sense of how the measured macronutrients compare to each other.
After that you'll find our detailed nutrient profile with all measured nutrients.
Macronutrient profile of Okara
Macronutrients are mainly divided into carbohydrates (carbs), lipids (fats), and protein.
In our macronutrient profile we also include water as we think that it gives a more complete picture of how nutrient dense the food is.
Figure 1. Macronutrient profile of Okara
Percent of 100 grams of food. Values can differ from nutrient profile below due to rounding.
And now, let's look at the detailed nutrient profile!
Detailed nutrient profile of Okara
Below we list all the nutrients that we have a measurement for. This is where you can find out what micronutrients there are in your food.
All nutrients are grouped together according to their type. Click on a nutrient type to show the individual nutrients. You can find other foods that contain the same nutrient by clicking on it.
If you can't find a specific nutrient, we recommend you go to our complete list of nutrients or try searching for it.
Nutrient Profile: Okara
In food category: Legumes and Legume Products
| Carbohydrates (1) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Carbohydrates, by difference | 12.2 g | 3.5 g | 216 | 1461 |
| Fatty Acids (4) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Fatty Acids, total monounsaturated | 295 mg | 83.6 mg | 242 | 2562 |
| Fatty Acids, total polyunsaturated | 755 mg | 214 mg | 221 | 1763 |
| Fatty Acids, total saturated | 193 mg | 54.7 mg | 255 | 2615 |
| Total Lipid (Fat) | 1.7 g | 490.4 mg | 241 | 1575 |
| Saturated Fats (3) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Myristic Acid (14:0) | 4 mg | 1.1 mg | 88 | 1146 |
| Palmitic Acid (16:0) | 142 mg | 40.3 mg | 257 | 2134 |
| Stearic Acid (18:0) | 48 mg | 13.6 mg | 200 | 1643 |
| Monounsaturated Fats (2) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Oleic Acid (18:1) | 292 mg | 82.8 mg | 231 | 2532 |
| Palmitoleic Acid (16:1) | 4 mg | 1.1 mg | 84 | 979 |
| Polyunsaturated Fats (2) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Linoleic Acid (18:2 n-6) | 666 mg | 188.8 mg | 194 | 1733 |
| Linolenic Acid (18:3) | 89 mg | 25.2 mg | 203 | 867 |
| Amino Acids (18) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Alanine | 132 mg | 37.4 mg | 135 | 831 |
| Arginine | 214 mg | 60.7 mg | 142 | 775 |
| Aspartic Acid | 355 mg | 100.6 mg | 136 | 719 |
| Cystine | 44 mg | 12.5 mg | 112 | 452 |
| Glutamic Acid | 556 mg | 157.6 mg | 132 | 751 |
| Glycine | 126 mg | 35.7 mg | 138 | 879 |
| Histidine | 93 mg | 26.4 mg | 137 | 915 |
| Isoleucine | 159 mg | 45.1 mg | 139 | 863 |
| Leucine | 244 mg | 69.2 mg | 140 | 808 |
| Lysine | 212 mg | 60.1 mg | 144 | 783 |
| Methionine | 41 mg | 11.6 mg | 120 | 909 |
| Phenylalanine | 157 mg | 44.5 mg | 139 | 887 |
| Proline | 173 mg | 49 mg | 127 | 909 |
| Serine | 151 mg | 42.8 mg | 126 | 922 |
| Threonine | 131 mg | 37.1 mg | 137 | 882 |
| Tryptophan | 50 mg | 14.2 mg | 112 | 415 |
| Tyrosine | 108 mg | 30.6 mg | 138 | 930 |
| Valine | 162 mg | 45.9 mg | 133 | 883 |
| Protein (1) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Protein | 3.5 g | 997.9 mg | 281 | 1267 |
| Water-soluble Vitamins (8) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Folate, DFE | 26 µg | 7.4 µg | 161 | 429 |
| Folate, food | 26 µg | 7.4 µg | 159 | 263 |
| Folate, total | 26 µg | 7.4 µg | 161 | 363 |
| Niacin | 100 µg | 28.3 µg | 312 | 2429 |
| Pantothenic Acid | 88 µg | 24.9 µg | 140 | 1097 |
| Riboflavin | 20 µg | 5.7 µg | 169 | 791 |
| Thiamin | 20 µg | 5.7 µg | 220 | 864 |
| Vitamin B6 | 115 µg | 32.6 µg | 159 | 866 |
| Minerals (10) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Calcium, Ca | 80 mg | 22.7 mg | 93 | 465 |
| Copper, Cu | 200 µg | 56.7 µg | 179 | 649 |
| Iron, Fe | 1.3 mg | 368.5 µg | 214 | 791 |
| Magnesium, Mg | 26 mg | 7.4 mg | 111 | 319 |
| Manganese, Mn | 404 µg | 114.5 µg | 116 | 634 |
| Phosphorus, P | 60 mg | 17 mg | 204 | 612 |
| Potassium, K | 213 mg | 60.4 mg | 231 | 685 |
| Selenium, Se | 10.6 µg | 3 µg | 28 | 585 |
| Sodium, Na | 9 mg | 2.6 mg | 243 | 1142 |
| Zinc, Zn | 560 µg | 158.8 µg | 164 | 864 |
| Water (1) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Water | 81.6 g | 23.1 g | 79 | 623 |
| Other (3) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Ash | 880 mg | 249.5 mg | 132 | 574 |
| Kcal (Energy) | 76 kcal | 21.5 kcal | 186 | 613 |
| KJ (Energy) | 320 kj | 90.7 kj | 136 | 859 |
Foods Available Online
We searched Amazon for "Okara" and found these products.
You can click on an image or the link below for further details of each product (#ad).
Showing top 3 of less than a hundred products available. Follow this link to explore the rest on Amazon (#ad).
Common Serving Sizes Of Okara
Here's some of the different portion/serving sizes to get a sense of the weight.
| Amount / Measurement | Weight in Gr | Weight in Oz |
|---|---|---|
| Cup | 122.0 g | 4.3 oz |
Recommended High Quality Supplements
Choosing a high quality supplement can be quite tricky.
You have to know what to look for and it takes a lot of work to go through the myriad of available products.
We have a whole category dedicated to supplement recommendations that you can use if you're in need of high quality supplements.
We update/review our recommendations several times per year.
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