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  6. Lupin Bean vs. Okara

Lupin Bean vs. Okara — In-Depth Nutrition Comparison

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What are the differences between Lupin Bean and Okara?

  • Lupin Bean is higher in Manganese, Phosphorus, Vitamin B1, Folate, Zinc, Magnesium, and Monounsaturated Fat, yet Okara is higher in Selenium, and Vitamin B6.
  • Okara's daily need coverage for Selenium is 15% more.
  • Lupin Bean has 7 times more Vitamin B1 than Okara. While Lupin Bean has 0.134mg of Vitamin B1, Okara has only 0.02mg.

We used Lupins, mature seeds, cooked, boiled, without salt and Okara types in this article.

Infographic

Lupin Bean 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.
Lupin Bean
Lupin Bean
7
:
3
Okara
Okara
Contains more Magnesium +107.7%
Contains more Phosphorus +113.3%
Contains more Potassium +15%
Contains less Sodium -55.6%
Contains more Zinc +146.4%
Contains more Copper +15.5%
Contains more Manganese +67.3%
Contains more Calcium +56.9%
Contains more Selenium +307.7%
Equal in Iron - 1.3
Lupin Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 45% 39% 55% 22% 1% 38% 77% 89% 15%
Okara
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 49% 19% 26% 19% 2% 16% 67% 53% 58%
Contains more Magnesium +107.7%
Contains more Phosphorus +113.3%
Contains more Potassium +15%
Contains less Sodium -55.6%
Contains more Zinc +146.4%
Contains more Copper +15.5%
Contains more Manganese +67.3%
Contains more Calcium +56.9%
Contains more Selenium +307.7%
Equal in Iron - 1.3

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.
Lupin Bean
Lupin Bean
7
:
1
Okara
Okara
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +570%
Contains more Vitamin B2 +165%
Contains more Vitamin B3 +395%
Contains more Vitamin B5 +113.6%
Contains more Folate +126.9%
Contains more Vitamin B6 +1177.8%
Lupin Bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 4% 34% 13% 10% 12% 3% 45% 0% 0%
Okara
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 A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +570%
Contains more Vitamin B2 +165%
Contains more Vitamin B3 +395%
Contains more Vitamin B5 +113.6%
Contains more Folate +126.9%
Contains more Vitamin B6 +1177.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lupin Bean
Lupin Bean
2
:
3
Okara
Okara
Contains more Protein +342.3%
Contains more Fats +68.8%
Contains more Carbs +23.8%
Contains more Water +14.9%
Contains more Other +60%
Lupin Bean
16% 3% 10% 71%
Protein: 15.57 g
Fats: 2.92 g
Carbs: 9.88 g
Water: 71.08 g
Other: 0.55 g
Okara
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 +342.3%
Contains more Fats +68.8%
Contains more Carbs +23.8%
Contains more Water +14.9%
Contains more Other +60%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lupin Bean
Lupin Bean
1
:
2
Okara
Okara
Contains more Monounsaturated Fat +300%
Contains less Saturated Fat -44.2%
Equal in Polyunsaturated fat - 0.755
Lupin Bean
15% 52% 32%
Saturated Fat: 0.346 g
Monounsaturated Fat: 1.18 g
Polyunsaturated fat: 0.73 g
Okara
16% 24% 61%
Saturated Fat: 0.193 g
Monounsaturated Fat: 0.295 g
Polyunsaturated fat: 0.755 g
Contains more Monounsaturated Fat +300%
Contains less Saturated Fat -44.2%
Equal in Polyunsaturated fat - 0.755

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lupin Bean Okara Opinion
Net carbs 7.08g 12.23g Okara
Protein 15.57g 3.52g Lupin Bean
Fats 2.92g 1.73g Lupin Bean
Carbs 9.88g 12.23g Okara
Calories 119kcal 76kcal Lupin Bean
Fiber 2.8g Lupin Bean
Calcium 51mg 80mg Okara
Iron 1.2mg 1.3mg Okara
Magnesium 54mg 26mg Lupin Bean
Phosphorus 128mg 60mg Lupin Bean
Potassium 245mg 213mg Lupin Bean
Sodium 4mg 9mg Lupin Bean
Zinc 1.38mg 0.56mg Lupin Bean
Copper 0.231mg 0.2mg Lupin Bean
Manganese 0.676mg 0.404mg Lupin Bean
Selenium 2.6µg 10.6µg Okara
Vitamin A 7IU 0IU Lupin Bean
Vitamin C 1.1mg 0mg Lupin Bean
Vitamin B1 0.134mg 0.02mg Lupin Bean
Vitamin B2 0.053mg 0.02mg Lupin Bean
Vitamin B3 0.495mg 0.1mg Lupin Bean
Vitamin B5 0.188mg 0.088mg Lupin Bean
Vitamin B6 0.009mg 0.115mg Okara
Folate 59µg 26µg Lupin Bean
Tryptophan 0.125mg 0.05mg Lupin Bean
Threonine 0.573mg 0.131mg Lupin Bean
Isoleucine 0.695mg 0.159mg Lupin Bean
Leucine 1.181mg 0.244mg Lupin Bean
Lysine 0.832mg 0.212mg Lupin Bean
Methionine 0.11mg 0.041mg Lupin Bean
Phenylalanine 0.618mg 0.157mg Lupin Bean
Valine 0.65mg 0.162mg Lupin Bean
Histidine 0.443mg 0.093mg Lupin Bean
Saturated Fat 0.346g 0.193g Okara
Monounsaturated Fat 1.18g 0.295g Lupin Bean
Polyunsaturated fat 0.73g 0.755g Okara

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lupin Bean Okara
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
10%
Lupin Bean
5%
Okara
Minerals Daily Need Coverage Score
39%
Lupin Bean
33%
Okara

Comparison summary

Which food is lower in Saturated Fat?
Okara
Okara is lower in Saturated Fat (difference - 0.153g)
Which food is cheaper?
Okara
Okara is cheaper (difference - $2.3)
Which food contains less Sodium?
Lupin Bean
Lupin Bean contains less Sodium (difference - 5mg)
Which food is richer in vitamins?
Lupin Bean
Lupin Bean 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 lower in glycemic index?
?
The foods have equal glycemic indexes ()
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. Lupin Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172424/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.