Lets compare vitamin content per 100 grams of Okara vs Baked Red Potatoes:
Baked Whole Red Potatoes contain 3.6 times more Vitamin B1, 2.5 times more Vitamin B2, 16 times more Vitamin B3, 3.9 times more Vitamin B5, 1.8 times more Vitamin B6 and more Vitamin C than Okara.
Both Okara and Baked Whole Red Potatoes have similar amounts of Vitamin B9 per 100 g.
Both Okara as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.
Comparing minerals per 100 grams for Okara vs Baked Red Potatoes:
Okara has 8.9 times more Calcium, 1.9 times more Iron, 2.3 times more Manganese and 1.4 times more Zinc than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 2.6 times more Potassium than Okara.
Both Okara and Baked Whole Red Potatoes have similar amounts of Copper, Magnesium, Phosphorus and Water per 100 g.
Comparison of macro-nutrients per 100 grams:
Okara has 11.5 times more Fat, 5.9 times more Omega 3, 13.6 times more Omega 6 and 1.5 times more Protein than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.6 times more Carbohydrate than Okara.
Both Okara and Baked Whole Red Potatoes have similar amounts of Energy per 100 g.
Both Okara as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.