Nutrients, compounds and studied health goals side by side. Every figure is per 100 g of the USDA reference entry for that food, so the columns are directly comparable.
Per 100 g. A dash means no value is recorded for that food, which is not the same as zero.
| Per 100 g | Okara |
|---|---|
Macronutrients | |
| Calorieskcal | 764% DV |
| Proteing | 3.527% DV |
| Total fatg | 1.732% DV |
| Carbohydrateg | 12.24% DV |
| Waterg | 81.6 |
Fats | |
| Saturated fatg | 0.1931% DV |
| Monounsaturated fatg | 0.295 |
| Polyunsaturated fatg | 0.755 |
| Cholesterolmg | 00% DV |
| Linoleic acid (omega-6)g | 0.666 |
Vitamins | |
| Vitamin Aµg | 00% DV |
| Vitamin Cmg | 00% DV |
| Vitamin Dµg | 00% DV |
| Thiamin (B1)mg | 0.022% DV |
| Riboflavin (B2)mg | 0.022% DV |
| Niacin (B3)mg | 0.11% DV |
| Pantothenic acid (B5)mg | 0.0882% DV |
| Vitamin B6mg | 0.1157% DV |
| Folateµg | 267% DV |
| Vitamin B12µg | 00% DV |
Minerals | |
| Calciummg | 806% DV |
| Ironmg | 1.37% DV |
| Magnesiummg | 266% DV |
| Phosphorusmg | 605% DV |
| Potassiummg | 2135% DV |
| Sodiummg | 90% DV |
| Zincmg | 0.565% DV |
| Coppermg | 0.222% DV |
| Manganesemg | 0.40418% DV |
| Seleniumµg | 10.619% DV |
Other | |
| Ashg | 0.88 |
How prominent each compound is in the food. Whole-food compound quantities are not reliably measurable, so these are levels rather than amounts.
| Compound | Okara |
|---|---|
| IsoflavonesPhytoestrogen | Present |
| PhytatesPhosphate ester | Present |
| SaponinsGlycoside | Present |
Where each food has at least one claim on file. Being listed says research exists, not how strong it is — open a food to see the evidence rating and citations.
| Health goal | Okara |
|---|---|
| Gut & Digestive Health | Yes |
| Heart Health | Yes |
Room for 1 more food on your plan.
Nutrient values are per 100 g of the USDA reference entry named on this page and vary with variety, growing conditions, storage and preparation.