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  6. Mung bean vs. Okara

Mung bean vs. Okara — In-Depth Nutrition Comparison

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Significant differences between Mung bean and Okara

  • Mung bean is richer than Okara in Folate, Copper, Iron, Vitamin B1, Phosphorus, Magnesium, Vitamin B5, Potassium, Manganese, and Vitamin B6.
  • Mung bean covers your daily Folate needs 150% more than Okara.
  • Mung bean has 31 times more Vitamin B1 than Okara. Mung bean has 0.621mg of Vitamin B1, while Okara has 0.02mg.

Specific food types used in this comparison are Mung beans, mature seeds, raw and Okara.

Infographic

Mung 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.
Mung bean
Mung bean
8
:
2
Okara
Okara
Contains more Calcium +65%
Contains more Iron +418.5%
Contains more Magnesium +626.9%
Contains more Phosphorus +511.7%
Contains more Potassium +485%
Contains more Zinc +378.6%
Contains more Copper +370.5%
Contains more Manganese +156.2%
Contains less Sodium -40%
Contains more Selenium +29.3%
Mung bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 40% 253% 135% 158% 110% 2% 74% 314% 135% 45%
Okara
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 49% 19% 26% 19% 2% 16% 67% 53% 58%
Contains more Calcium +65%
Contains more Iron +418.5%
Contains more Magnesium +626.9%
Contains more Phosphorus +511.7%
Contains more Potassium +485%
Contains more Zinc +378.6%
Contains more Copper +370.5%
Contains more Manganese +156.2%
Contains less Sodium -40%
Contains more Selenium +29.3%

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.
Mung bean
Mung bean
10
:
0
Okara
Okara
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +3005%
Contains more Vitamin B2 +1065%
Contains more Vitamin B3 +2151%
Contains more Vitamin B5 +2070.5%
Contains more Vitamin B6 +232.2%
Contains more Folate +2303.8%
Mung bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 11% 0% 16% 156% 54% 43% 115% 89% 469% 0% 23%
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 +3005%
Contains more Vitamin B2 +1065%
Contains more Vitamin B3 +2151%
Contains more Vitamin B5 +2070.5%
Contains more Vitamin B6 +232.2%
Contains more Folate +2303.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mung bean
Mung bean
3
:
2
Okara
Okara
Contains more Protein +577.8%
Contains more Carbs +412%
Contains more Other +277.3%
Contains more Fats +50.4%
Contains more Water +802.1%
Mung bean
24% 63% 9% 3%
Protein: 23.86 g
Fats: 1.15 g
Carbs: 62.62 g
Water: 9.05 g
Other: 3.32 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 +577.8%
Contains more Carbs +412%
Contains more Other +277.3%
Contains more Fats +50.4%
Contains more Water +802.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mung bean
Mung bean
0
:
3
Okara
Okara
Contains less Saturated Fat -44.5%
Contains more Monounsaturated Fat +83.2%
Contains more Polyunsaturated fat +96.6%
Mung bean
39% 18% 43%
Saturated Fat: 0.348 g
Monounsaturated Fat: 0.161 g
Polyunsaturated fat: 0.384 g
Okara
16% 24% 61%
Saturated Fat: 0.193 g
Monounsaturated Fat: 0.295 g
Polyunsaturated fat: 0.755 g
Contains less Saturated Fat -44.5%
Contains more Monounsaturated Fat +83.2%
Contains more Polyunsaturated fat +96.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mung bean Okara Opinion
Net carbs 46.32g 12.23g Mung bean
Protein 23.86g 3.52g Mung bean
Fats 1.15g 1.73g Okara
Carbs 62.62g 12.23g Mung bean
Calories 347kcal 76kcal Mung bean
Sugar 6.6g Okara
Fiber 16.3g Mung bean
Calcium 132mg 80mg Mung bean
Iron 6.74mg 1.3mg Mung bean
Magnesium 189mg 26mg Mung bean
Phosphorus 367mg 60mg Mung bean
Potassium 1246mg 213mg Mung bean
Sodium 15mg 9mg Okara
Zinc 2.68mg 0.56mg Mung bean
Copper 0.941mg 0.2mg Mung bean
Manganese 1.035mg 0.404mg Mung bean
Selenium 8.2µg 10.6µg Okara
Vitamin A 114IU 0IU Mung bean
Vitamin A RAE 6µg 0µg Mung bean
Vitamin E 0.51mg Mung bean
Vitamin C 4.8mg 0mg Mung bean
Vitamin B1 0.621mg 0.02mg Mung bean
Vitamin B2 0.233mg 0.02mg Mung bean
Vitamin B3 2.251mg 0.1mg Mung bean
Vitamin B5 1.91mg 0.088mg Mung bean
Vitamin B6 0.382mg 0.115mg Mung bean
Folate 625µg 26µg Mung bean
Vitamin K 9µg Mung bean
Tryptophan 0.26mg 0.05mg Mung bean
Threonine 0.782mg 0.131mg Mung bean
Isoleucine 1.008mg 0.159mg Mung bean
Leucine 1.847mg 0.244mg Mung bean
Lysine 1.664mg 0.212mg Mung bean
Methionine 0.286mg 0.041mg Mung bean
Phenylalanine 1.443mg 0.157mg Mung bean
Valine 1.237mg 0.162mg Mung bean
Histidine 0.695mg 0.093mg Mung bean
Saturated Fat 0.348g 0.193g Okara
Monounsaturated Fat 0.161g 0.295g Okara
Polyunsaturated fat 0.384g 0.755g Okara

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mung bean 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
82%
Mung bean
5%
Okara
Minerals Daily Need Coverage Score
126%
Mung bean
33%
Okara

Comparison summary

Which food is lower in Sugar?
Okara
Okara is lower in Sugar (difference - 6.6g)
Which food contains less Sodium?
Okara
Okara contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Okara
Okara is lower in Saturated Fat (difference - 0.155g)
Which food is lower in glycemic index?
Okara
Okara is lower in glycemic index (difference - 31)
Which food is cheaper?
Okara
Okara is cheaper (difference - $1.5)
Which food is richer in minerals?
Mung bean
Mung bean is relatively richer in minerals
Which food is richer in vitamins?
Mung bean
Mung bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Mung bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174256/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.