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Cranberry beans vs. Okara — In-Depth Nutrition Comparison

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Significant differences between Cranberry beans and Okara

  • Cranberry beans is richer in Folate, Vitamin B1, Phosphorus, Iron, Magnesium, Zinc, and Potassium, while Okara is higher in Selenium.
  • Cranberry beans covers your daily Folate needs 45% more than Okara.
  • Cranberry beans has 11 times more Vitamin B1 than Okara. Cranberry beans has 0.21mg of Vitamin B1, while Okara has 0.02mg.

Specific food types used in this comparison are Beans, cranberry (roman), mature seeds, cooked, boiled, without salt and Okara.

Infographic

Cranberry beans vs Okara infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Iron +60.8%
Contains more Magnesium +92.3%
Contains more Phosphorus +125%
Contains more Potassium +81.7%
Contains less Sodium -88.9%
Contains more Zinc +103.6%
Contains more Copper +15.5%
Contains more Calcium +60%
Contains more Selenium +715.4%
Equal in Manganese - 0.404
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 36% 58% 35% 1% 32% 77% 49% 8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 49% 19% 26% 19% 2% 16% 67% 53% 58%
Contains more Iron +60.8%
Contains more Magnesium +92.3%
Contains more Phosphorus +125%
Contains more Potassium +81.7%
Contains less Sodium -88.9%
Contains more Zinc +103.6%
Contains more Copper +15.5%
Contains more Calcium +60%
Contains more Selenium +715.4%
Equal in Manganese - 0.404

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
1
Okara
Contains more Vitamin B1 +950%
Contains more Vitamin B2 +245%
Contains more Vitamin B3 +415%
Contains more Vitamin B5 +172.7%
Contains more Folate +696.2%
Contains more Vitamin B6 +42%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 53% 16% 10% 15% 19% 156% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 5% 5% 2% 6% 27% 20% 0% 0%
Contains more Vitamin B1 +950%
Contains more Vitamin B2 +245%
Contains more Vitamin B3 +415%
Contains more Vitamin B5 +172.7%
Contains more Folate +696.2%
Contains more Vitamin B6 +42%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +165.3%
Contains more Carbs +100%
Contains more Other +23.9%
Contains more Fats +276.1%
Contains more Water +26.3%
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 g
4% 2% 12% 82%
Protein: 3.52 g
Fats: 1.73 g
Carbs: 12.23 g
Water: 81.64 g
Other: 0.88 g
Contains more Protein +165.3%
Contains more Carbs +100%
Contains more Other +23.9%
Contains more Fats +276.1%
Contains more Water +26.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -38.3%
Contains more Monounsaturated Fat +637.5%
Contains more Polyunsaturated fat +279.4%
33% 11% 56%
Saturated Fat: 0.119 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.199 g
16% 24% 61%
Saturated Fat: 0.193 g
Monounsaturated Fat: 0.295 g
Polyunsaturated fat: 0.755 g
Contains less Saturated Fat -38.3%
Contains more Monounsaturated Fat +637.5%
Contains more Polyunsaturated fat +279.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cranberry beans Okara
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Cranberry beans Okara Opinion
Net carbs 15.86g 12.23g Cranberry beans
Protein 9.34g 3.52g Cranberry beans
Fats 0.46g 1.73g Okara
Carbs 24.46g 12.23g Cranberry beans
Calories 136kcal 76kcal Cranberry beans
Fiber 8.6g Cranberry beans
Calcium 50mg 80mg Okara
Iron 2.09mg 1.3mg Cranberry beans
Magnesium 50mg 26mg Cranberry beans
Phosphorus 135mg 60mg Cranberry beans
Potassium 387mg 213mg Cranberry beans
Sodium 1mg 9mg Cranberry beans
Zinc 1.14mg 0.56mg Cranberry beans
Copper 0.231mg 0.2mg Cranberry beans
Manganese 0.37mg 0.404mg Okara
Selenium 1.3µg 10.6µg Okara
Vitamin B1 0.21mg 0.02mg Cranberry beans
Vitamin B2 0.069mg 0.02mg Cranberry beans
Vitamin B3 0.515mg 0.1mg Cranberry beans
Vitamin B5 0.24mg 0.088mg Cranberry beans
Vitamin B6 0.081mg 0.115mg Okara
Folate 207µg 26µg Cranberry beans
Tryptophan 0.111mg 0.05mg Cranberry beans
Threonine 0.393mg 0.131mg Cranberry beans
Isoleucine 0.412mg 0.159mg Cranberry beans
Leucine 0.746mg 0.244mg Cranberry beans
Lysine 0.641mg 0.212mg Cranberry beans
Methionine 0.14mg 0.041mg Cranberry beans
Phenylalanine 0.505mg 0.157mg Cranberry beans
Valine 0.489mg 0.162mg Cranberry beans
Histidine 0.26mg 0.093mg Cranberry beans
Saturated Fat 0.119g 0.193g Cranberry beans
Monounsaturated Fat 0.04g 0.295g Okara
Polyunsaturated fat 0.199g 0.755g Okara

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry beans Okara
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
22%
Cranberry beans
5%
Okara
Minerals Daily Need Coverage Score
38%
Cranberry beans
33%
Okara

Comparison summary

Which food is lower in glycemic index?
Okara
Okara is lower in glycemic index (difference - 35)
Which food is cheaper?
Okara
Okara is cheaper (difference - $2.4)
Which food contains less Sodium?
Cranberry beans
Cranberry beans contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Cranberry beans
Cranberry beans is lower in Saturated Fat (difference - 0.074g)
Which food is richer in vitamins?
Cranberry beans
Cranberry beans is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Cranberry beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/nutrients
  2. Okara - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172452/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.