Comparing Nutrients in 300 calories Boiled BroccoliVS Okara
Weight per 300 calories
Boiled Broccoli
857g
Okara
395g
Okara has 2.2 times more energy per unit of mass than Boiled and Drained Broccoli, which is average in comparison to other foods. Boiled Broccoli having low energy density.
Discover which food has more nutrients per 300 calories - Boiled Broccoli or Okara?
Discover which food has more nutrients per 300 calories - Boiled Broccoli or Okara?
Lets compare vitamin content per 300 calories of Boiled Broccoli vs Okara:
300 calories of Boiled Broccoli have more Vitamin A, 6.8 times more Vitamin B1, 13.4 times more Vitamin B2, 12 times more Vitamin B3, 15.2 times more Vitamin B5, 3.8 times more Vitamin B6, 9 times more Vitamin B9 and more Vitamin C than Okara.
300 calories of Okara have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
Both Boiled and Drained Broccoli as well as Okara have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.
Comparing minerals per 300 calories for Boiled Broccoli vs Okara:
300 calories of Boiled Broccoli have 1.8 times more Magnesium, 2.4 times more Phosphorus, 3 times more Potassium, 9.9 times more Sodium, 1.7 times more Zinc and 2.4 times more Water than Okara.
While 300 kcal of Okara contain 1.5 times more Copper and 3.1 times more Selenium than Boiled and Drained Broccoli.
Both Boiled Broccoli and Okara contain similar levels of Calcium, Iron and Manganese per 300 calories.
Comparison of macro-nutrients per 300 calories:
300 calories of Boiled Broccoli have 2.9 times more Omega 3, 1.3 times more Carbohydrate and 1.5 times more Protein than Okara.
While 300 kcal of Okara contain 1.9 times more Fat and 6 times more Omega 6 than Boiled and Drained Broccoli.
Both Boiled Broccoli and Okara offer comparable quantities of Energy per 300 calories.
300 calories of Boiled Broccoli provide inadequate amounts of Omega 6