Okara vs Carob flour
Side by side, per 100 g, from the same USDA reference data.
Carob flour has more — 222 calories per 100 g against 76 for okara, a difference of 146 kcal (192% more). On protein it is Okara 3.5 g versus carob flour 4.6 g per 100 g.
Nutrient by nutrient, per 100 g
| Per 100 g | Okara | Carob flour | Difference |
|---|---|---|---|
| Calories | 76 kcal | 222 kcal | 146 kcal |
| Protein | 3.5 g | 4.6 g | 1.1 g |
| Total fat | 1.7 g | 0.7 g | 1.1 g |
| Saturated fat | 0.2 g | 0.1 g | 0.1 g |
| Carbohydrate | 12.2 g | 88.9 g | 76.6 g |
| Fibre | — g | 39.8 g | — |
| Sugars | — g | 49.1 g | — |
| Sodium | 9.0 mg | 35.0 mg | 26.0 mg |
| Potassium | 213.0 mg | 827.0 mg | 614.0 mg |
| Calcium | 80.0 mg | 348.0 mg | 268.0 mg |
| Iron | 1.3 mg | 2.9 mg | 1.6 mg |
| Vitamin C | 0.0 mg | 0.2 mg | 0.2 mg |
| Vitamin A | 0.0 µg | 1.0 µg | 1.0 µg |
| Cholesterol | 0.0 mg | 0.0 mg | equal |
| Water | 81.6 g | 3.6 g | 78.1 g |
Highlighted cells are the higher of the two. "Higher" is not automatically "better" — it depends entirely on what you are trying to do.
Source: USDA FoodData Central, SR Legacy. General information only — not medical or nutrition advice. Values are averages for a food type and vary by brand, ripeness and preparation.