Okara
Okara- USDA Link
- USDA FoodData Central
- USDA Category
- Legumes and Legume Products
- Food Groups
-
- Diets
-
Vegetarian Vegan Pescatarian
- Nutrient Count
- 63
- Non-Zero Nutrient Count
- 53
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General
| Weight | 131.58 g |
| Energy | 100 kcal |
| Carbohydrate | 16.09 g |
| Fat | 2.28 g |
| Protein | 4.63 g |
| Water | 107.42 g |
| Non-Water | 24.16 g |
| Fiber | - g |
| Ash | 1.16 g |
| Alcohol | - g |
| Caffeine | - mg |
| Theobromine | - mg |
* % based on Daily Value targets
Energy from
|
Carbohydrate
An estimate of the calories provided by the carbohydrate in this food.
|
62 kcal |
|
Starch
An estimate of the calories provided by the starch in this food.
|
- kcal |
|
Sugars
An estimate of the calories provided by the sugar in this food.
|
62 kcal |
|
Fat
An estimate of the calories provided by the fat in this food.
|
20 kcal |
|
Saturated Fat
An estimate of the calories provided by the saturated fat in this food.
|
2 kcal |
|
Monounsaturated Fat
An estimate of the calories provided by the monounsaturated fat in this food.
|
3 kcal |
|
Polyunsaturated Fat
An estimate of the calories provided by the polyunsaturated fat in this food.
|
9 kcal |
|
Protein
An estimate of the calories provided by the protein in this food.
|
18 kcal |
* % based on Daily Value targets
Composite
|
Amino Acid Score
The lowest percentage when the essential amino acids in this food are divided by those found in whole egg protein (and multiplied by 100). Requires a complete amino acid profile.
|
46.52 % |
|
Micronutrients
The percentage of the selected nutrient target's intake of all micronutrients that is in this food. Note: because the USDA database is missing values for several nutrients, this value will never be 100%.
|
5.1 % |
|
Vitamins
The percentage of the selected nutrient target's intake of all vitamins that is in this food. Note: because the USDA database is missing values for biotin, this value will never be 100%.
|
1.91 % |
|
B Vitamins
The percentage of the selected nutrient target's intake of B vitamins that is in this food. Note: because the USDA database is missing values for biotin, this value will never be 100%.
|
3.1 % |
|
Fat Soluble Vitamins
The percentage of the selected nutrient target's intake of fat soluble vitamins that is in this food. Each nutrient is weighted equally.
|
0 % |
|
Minerals
The percentage of the selected nutrient target's intake of all minerals that is in this food. Note: because the USDA database is missing values for several minerals, this value will never be 100%.
|
8.2 % |
|
Electrolytes
The percentage of the selected nutrient target's intake of the electrolyte minerals that is in this food. Each nutrient is weighted equally.
|
5.68 % |
* % based on Daily Value targets
Minerals
| Calcium | (8.1%) 105 mg |
| Iron | (9.5%) 1.71 mg |
| Magnesium | (8.1%) 34 mg |
| Phosphorus | (6.3%) 79 mg |
| Potassium | (6.0%) 280 mg |
| Sodium | (0.5%) 12 mg |
| Zinc | (6.7%) 0.74 mg |
| Copper | (29.2%) 0.263 mg |
| Manganese | (23.1%) 0.532 mg |
| Selenium | (25.4%) 13.9 μg |
| Fluoride | - μg |
* % based on Daily Value targets
Vitamins
| Vitamin B1 | (2.2%) 0.026 mg |
| Vitamin B2 | (2.0%) 0.026 mg |
| Vitamin B3 | (0.8%) 0.132 mg |
| Vitamin B5 | (2.3%) 0.116 mg |
| Vitamin B6 | (8.9%) 0.151 mg |
| Vitamin B12 | (0.0%) 0 μg |
| Folate | (8.6%) 34 μg DFE |
| Folate, food | 34 μg |
| Folic acid | 0 μg |
| Vitamin C | (0.0%) 0 mg |
| Choline | - mg |
| Betaine | - mg |
| Vitamin A | 0 IU |
| Vitamin A | (0.0%) 0 μg RAE |
| Retinol | 0 μg |
| Beta-Carotene | - μg |
| Alpha-Carotene | - μg |
| Beta-Cryptoxanthin | - μg |
| Lycopene | - μg |
| Lutein and zeaxanthin | - μg |
| Vitamin D | 0 IU |
| Vitamin D | (0.0%) 0 μg |
| Vitamin D2 | - μg |
| Vitamin D3 | - μg |
| Vitamin E | - mg |
| Alpha-Tocopherol | - mg |
| Beta-Tocopherol | - mg |
| Gamma-Tocopherol | - mg |
| Delta-Tocopherol | - mg |
| Alpha-Tocotrienol | - mg |
| Beta-Tocotrienol | - mg |
| Gamma-Tocotrienol | - mg |
| Delta-Tocotrienol | - mg |
| Vitamin K | - μg |
| Vitamin K1 | - μg |
| Vitamin K1 Hydrogenated | - μg |
| Vitamin K2 MK-4 | - μg |
* % based on Daily Value targets
Protein
| Protein | 4.63 g |
| Alanine | 0.174 g |
| Arginine | 0.282 g |
| Aspartic acid | 0.467 g |
| Cystine | 0.058 g |
| Glutamic acid | 0.732 g |
| Glycine | 0.166 g |
| Histidine | 0.122 g |
| Isoleucine | 0.209 g |
| Leucine | 0.321 g |
| Lysine | 0.279 g |
| Methionine | 0.054 g |
| Phenylalanine | 0.207 g |
| Proline | 0.228 g |
| Serine | 0.199 g |
| Threonine | 0.172 g |
| Tryptophan | 0.066 g |
| Tyrosine | 0.142 g |
| Valine | 0.213 g |
| Hydroxyproline | - g |
* % based on Daily Value targets
Carbohydrates
| Carbohydrate | 16.09 g |
|
Net Carbohydrate
Total carbohydrate minus fiber.
|
16.09 g |
| Fiber | - g |
| Starch | - g |
| Sugars | - g |
| Sucrose | - g |
| Glucose | - g |
| Fructose | - g |
| Lactose | - g |
| Maltose | - g |
| Galactose | - g |
* % based on Daily Value targets
Lipids
| Fat | 2.28 g |
| Saturated Fat | 0.254 g |
| Butyric Acid | - g |
| Caproic Acid | - g |
| Caprylic Acid | - g |
| Capric Acid | - g |
| Lauric Acid | - g |
| Tridecylic Acid | - g |
| Myristic Acid | 0.005 g |
| Pentadecylic Acid | - g |
| Palmitic Acid | 0.187 g |
| Margaric Acid | - g |
| Stearic Acid | 0.063 g |
| Arachidic Acid | - g |
| Behenic Acid | - g |
| Lignoceric Acid | - g |
| Monounsaturated Fat | 0.388 g |
| Myristoleic Acid | - g |
| Pentadecenoic Acid | - g |
| 16:1 undifferentiated | 0.005 g |
| Palmitoleic Acid | - g |
| 16:1 trans | - g |
| Heptadecenoic Acid | - g |
| 18:1 undifferentiated | 0.384 g |
| Oleic Acid | - g |
| 18:1 trans | - g |
| Vaccenic Acid | - g |
| Gadoleic Acid | - g |
| 22:1 undifferentiated | - g |
| Erucic Acid | - g |
| 22:1 trans | - g |
| Nervonic Acid | - g |
| Polyunsaturated Fat | 0.993 g |
| 18:2 undifferentiated | 0.876 g |
| Linoleic Acid | - g |
| CLA | - g |
| 18:2 (mixed isomers) | - g |
| 18:2 trans, not further defined | - g |
| 18:2 trans, trans | - g |
| 18:3 undifferentiated | 0.117 g |
| Alpha-linolenic Acid | - g |
| Gamma-linolenic Acid | - g |
| 18:3 (mixed isomers) | - g |
| Parinaric Acid | - g |
| Eicosadienoic Acid | - g |
| 20:3 undifferentiated | - g |
| 20:3 (n-3) | - g |
| 20:3 (n-6) | - g |
| 20:4 undifferentiated | - g |
| Arachidonic | - g |
| EPA | - g |
| 21:5 | - g |
| 22:4 | - g |
| DPA | - g |
| DHA | - g |
| Trans Fat | 0 g |
| Monoenoic Trans Fat | - g |
| Polyenoic Trans Fat | - g |
| Cholesterol | 0 mg |
| Phytosterols | - mg |
| Stigmasterol | - mg |
| Campesterol | - mg |
| Beta-Sitosterol | - mg |
* % based on Daily Value targets