Lets compare vitamin content per 14 ounces of Okara vs Baked White Potatoes:
Baked Whole White Potatoes contain 2.4 times more Vitamin B1, 2.2 times more Vitamin B2, 15.3 times more Vitamin B3, 4.4 times more Vitamin B5, 1.8 times more Vitamin B6, 1.5 times more Vitamin B9 and more Vitamin C than Okara.
Both Okara as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.
Comparing minerals per 14 ounces for Okara vs Baked White Potatoes:
Okara has 8 times more Calcium, 1.6 times more Copper, 2 times more Iron, 2.1 times more Manganese, 21.2 times more Selenium and 1.6 times more Zinc than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2.6 times more Potassium than Okara.
Both Okara and Baked Whole White Potatoes have similar amounts of Magnesium, Phosphorus and Water per 14 oz.
Comparison of macro-nutrients per 14 ounces:
Okara has 11.5 times more Fat, 5.9 times more Omega 3, 13.6 times more Omega 6 and 1.7 times more Protein than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.7 times more Carbohydrate than Okara.
Both Okara and Baked Whole White Potatoes have similar amounts of Energy per 14 oz.
Both Okara as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.