Comparing Nutrients in 300 calories OkaraVS Potato Skin
Weight per 300 calories
Okara
395g
Potato Skin
517g
Okara has 1.3 times more energy per 100g than Potato Skin. It has average energy density when compared to other foods. Raw Potato Skin having low energy density.
Discover which food has more nutrients per 300 calories - Okara or Potato Skin?
Discover which food has more nutrients per 300 calories - Okara or Potato Skin?
Lets compare vitamin content per 300 calories of Okara vs Potato Skin:
300 kcal of Raw Potato Skin contain 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 Okara and Potato Skin provide similar amounts of Vitamin B9 per 300 calories.
300 calories of Okara have insufficient amounts of Vitamin B3 and Vitamin C
Both Okara as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.
Comparing minerals per 300 calories for Okara vs Potato Skin:
300 calories of Okara have 2 times more Calcium, 1.2 times more Phosphorus, 27 times more Selenium and 1.2 times more Zinc than Potato Skin.
While 300 kcal of Raw Potato Skin contain 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.
Both Okara and Potato Skin contain similar levels of Magnesium per 300 calories.
300 calories of Potato Skin lack sufficient amounts of Selenium
Comparison of macro-nutrients per 300 calories:
300 calories of Okara have 13.2 times more Fat, 6.8 times more Omega 3 and 15.9 times more Omega 6 than Potato Skin.
While 300 kcal of Raw Potato Skin contain 1.3 times more Carbohydrate than Okara.
Both Okara and Potato Skin offer comparable quantities of Energy and Protein per 300 calories.
300 calories of Potato Skin provide inadequate amounts of Omega 3 and Omega 6