Lets compare vitamin content per 14 ounces of Baked White Potatoes vs Okara:
Baked Whole White Potatoes have 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 Baked Whole White Potatoes as well as Okara have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.
Comparing minerals per 14 ounces for Baked White Potatoes vs Okara:
Baked Whole White Potatoes have 1.3 times more Phosphorus and 2.6 times more Potassium than Okara.
While Okara contains 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.
Both Baked Whole White Potatoes and Okara have similar amounts of Magnesium and Water per 14 oz.
Comparison of macro-nutrients per 14 ounces:
Baked Whole White Potatoes have 1.2 times more Energy and 1.7 times more Carbohydrate than Okara.
While Okara contains 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.
Both Baked Whole White Potatoes as well as Okara have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.