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  6. Mothbeans vs. Okara

Mothbeans vs. Okara — In-Depth Nutrition Comparison

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How are Mothbeans and Okara different?

  • Mothbeans is higher in Folate, Iron, Magnesium, Phosphorus, Vitamin B1, Vitamin B5, and Manganese, however, Okara is richer in Selenium, and Calcium.
  • Daily need coverage for Folate from Mothbeans is 29% higher.
  • Mothbeans contains 7 times more Vitamin B3 than Okara. While Mothbeans contains 0.668mg of Vitamin B3, Okara contains only 0.1mg.

Mothbeans, mature seeds, cooked, boiled, without salt and Okara are the varieties used in this article.

Infographic

Mothbeans 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.
Mothbeans
Mothbeans
6
:
4
Okara
Okara
Contains more Iron +141.5%
Contains more Magnesium +300%
Contains more Phosphorus +150%
Contains more Potassium +42.7%
Contains more Manganese +30.4%
Contains more Calcium +2566.7%
Contains more Copper +22%
Contains more Selenium +278.6%
Equal in Sodium - 9
Equal in Zinc - 0.56
Mothbeans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 118% 75% 65% 27% 2% 17% 55% 69% 16%
Okara
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 49% 19% 26% 19% 2% 16% 67% 53% 58%
Contains more Iron +141.5%
Contains more Magnesium +300%
Contains more Phosphorus +150%
Contains more Potassium +42.7%
Contains more Manganese +30.4%
Contains more Calcium +2566.7%
Contains more Copper +22%
Contains more Selenium +278.6%
Equal in Sodium - 9
Equal in Zinc - 0.56

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.
Mothbeans
Mothbeans
7
:
1
Okara
Okara
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +520%
Contains more Vitamin B2 +15%
Contains more Vitamin B3 +568%
Contains more Vitamin B5 +344.3%
Contains more Folate +450%
Contains more Vitamin B6 +23.7%
Mothbeans
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% 31% 6% 13% 24% 22% 108% 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 +520%
Contains more Vitamin B2 +15%
Contains more Vitamin B3 +568%
Contains more Vitamin B5 +344.3%
Contains more Folate +450%
Contains more Vitamin B6 +23.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mothbeans
Mothbeans
3
:
2
Okara
Okara
Contains more Protein +121.9%
Contains more Carbs +71.4%
Contains more Other +64.8%
Contains more Fats +214.5%
Contains more Water +17.9%
Mothbeans
8% 21% 69%
Protein: 7.81 g
Fats: 0.55 g
Carbs: 20.96 g
Water: 69.23 g
Other: 1.45 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 +121.9%
Contains more Carbs +71.4%
Contains more Other +64.8%
Contains more Fats +214.5%
Contains more Water +17.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mothbeans
Mothbeans
1
:
2
Okara
Okara
Contains less Saturated Fat -35.8%
Contains more Monounsaturated Fat +570.5%
Contains more Polyunsaturated fat +194.9%
Mothbeans
29% 10% 60%
Saturated Fat: 0.124 g
Monounsaturated Fat: 0.044 g
Polyunsaturated fat: 0.256 g
Okara
16% 24% 61%
Saturated Fat: 0.193 g
Monounsaturated Fat: 0.295 g
Polyunsaturated fat: 0.755 g
Contains less Saturated Fat -35.8%
Contains more Monounsaturated Fat +570.5%
Contains more Polyunsaturated fat +194.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mothbeans Okara Opinion
Net carbs 20.96g 12.23g Mothbeans
Protein 7.81g 3.52g Mothbeans
Fats 0.55g 1.73g Okara
Carbs 20.96g 12.23g Mothbeans
Calories 117kcal 76kcal Mothbeans
Calcium 3mg 80mg Okara
Iron 3.14mg 1.3mg Mothbeans
Magnesium 104mg 26mg Mothbeans
Phosphorus 150mg 60mg Mothbeans
Potassium 304mg 213mg Mothbeans
Sodium 10mg 9mg Okara
Zinc 0.59mg 0.56mg Mothbeans
Copper 0.164mg 0.2mg Okara
Manganese 0.527mg 0.404mg Mothbeans
Selenium 2.8µg 10.6µg Okara
Vitamin A 10IU 0IU Mothbeans
Vitamin A RAE 1µg 0µg Mothbeans
Vitamin C 1mg 0mg Mothbeans
Vitamin B1 0.124mg 0.02mg Mothbeans
Vitamin B2 0.023mg 0.02mg Mothbeans
Vitamin B3 0.668mg 0.1mg Mothbeans
Vitamin B5 0.391mg 0.088mg Mothbeans
Vitamin B6 0.093mg 0.115mg Okara
Folate 143µg 26µg Mothbeans
Tryptophan 0.05mg 0.05mg
Threonine 0.131mg Okara
Isoleucine 0.388mg 0.159mg Mothbeans
Leucine 0.525mg 0.244mg Mothbeans
Lysine 0.425mg 0.212mg Mothbeans
Methionine 0.075mg 0.041mg Mothbeans
Phenylalanine 0.35mg 0.157mg Mothbeans
Valine 0.25mg 0.162mg Mothbeans
Histidine 0.263mg 0.093mg Mothbeans
Saturated Fat 0.124g 0.193g Mothbeans
Monounsaturated Fat 0.044g 0.295g Okara
Polyunsaturated fat 0.256g 0.755g Okara

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mothbeans 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
17%
Mothbeans
5%
Okara
Minerals Daily Need Coverage Score
44%
Mothbeans
33%
Okara

Comparison summary

Which food contains less Sodium?
Okara
Okara contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Okara
Okara is lower in glycemic index (difference - 30)
Which food is lower in Saturated Fat?
Mothbeans
Mothbeans is lower in Saturated Fat (difference - 0.069g)
Which food is richer in minerals?
Mothbeans
Mothbeans is relatively richer in minerals
Which food is richer in vitamins?
Mothbeans
Mothbeans 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 cheaper?
?
The foods are relatively equal in price ($)

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. Mothbeans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172426/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.