Comparing Nutrients in 100 calories Potato SkinVS Okara
Weight per 100 calories
Potato Skin
172g
Okara
132g
Okara has 1.3 times more energy per unit of mass than Raw Potato Skin, which is average in comparison to other foods. Potato Skin having low energy density.
Discover which food has more nutrients per 100 calories - Potato Skin or Okara?
Discover which food has more nutrients per 100 calories - Potato Skin or Okara?
Lets compare vitamin content per 100 calories of Potato Skin vs Okara:
100 calories of Potato Skin have 1.4 times more Vitamin B1, 2.5 times more Vitamin B2, 13.5 times more Vitamin B3, 4.5 times more Vitamin B5, 2.7 times more Vitamin B6 and more Vitamin C than Okara.
Both Potato Skin and Okara provide similar amounts of Vitamin B9 per 100 calories.
100 calories of Okara have insufficient amounts of Vitamin B3 and Vitamin C
Both Raw Potato Skin as well as Okara have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 calories.
Comparing minerals per 100 calories for Potato Skin vs Okara:
100 calories of Potato Skin have 2.8 times more Copper, 3.3 times more Iron, 2 times more Manganese, 2.5 times more Potassium and 1.3 times more Water than Okara.
While 100 kcal of Okara contain 2 times more Calcium and 27 times more Selenium than Raw Potato Skin.
Both Potato Skin and Okara contain similar levels of Magnesium, Phosphorus and Zinc per 100 calories.
100 calories of Potato Skin lack sufficient amounts of Selenium
Comparison of macro-nutrients per 100 calories:
100 calories of Potato Skin have 1.3 times more Carbohydrate than Okara.
While 100 kcal of Okara contain 13.2 times more Fat, 6.8 times more Omega 3 and 15.9 times more Omega 6 than Raw Potato Skin.
Both Potato Skin and Okara offer comparable quantities of Energy and Protein per 100 calories.
100 calories of Potato Skin provide inadequate amounts of Omega 3 and Omega 6