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  6. Yellow beans vs. Okara

Yellow beans vs. Okara — In-Depth Nutrition Comparison

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How are Yellow beans and Okara different?

  • Yellow beans is richer in Phosphorus, Iron, Vitamin B1, Folate, Magnesium, and Vitamin B2, while Okara is higher in Selenium.
  • Yellow beans covers your daily need of Phosphorus 18% more than Okara.
  • Yellow beans contains 9 times more Vitamin B1 than Okara. Yellow beans contains 0.187mg of Vitamin B1, while Okara contains 0.02mg.

Beans, yellow, mature seeds, cooked, boiled, without salt and Okara types were used in this article.

Infographic

Yellow 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.
Yellow beans
Yellow beans
7
:
3
Okara
Okara
Contains more Iron +90.8%
Contains more Magnesium +184.6%
Contains more Phosphorus +205%
Contains more Potassium +52.6%
Contains less Sodium -44.4%
Contains more Zinc +89.3%
Contains more Manganese +12.6%
Contains more Calcium +29%
Contains more Selenium +715.4%
Equal in Copper - 0.2
Yellow beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 93% 53% 79% 29% 1% 29% 62% 60% 8%
Okara
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 49% 19% 26% 19% 2% 16% 67% 53% 58%
Contains more Iron +90.8%
Contains more Magnesium +184.6%
Contains more Phosphorus +205%
Contains more Potassium +52.6%
Contains less Sodium -44.4%
Contains more Zinc +89.3%
Contains more Manganese +12.6%
Contains more Calcium +29%
Contains more Selenium +715.4%
Equal in Copper - 0.2

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.
Yellow beans
Yellow beans
10
:
0
Okara
Okara
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +835%
Contains more Vitamin B2 +415%
Contains more Vitamin B3 +608%
Contains more Vitamin B5 +160.2%
Contains more Vitamin B6 +12.2%
Contains more Folate +211.5%
Yellow beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 19% 0% 6% 47% 24% 14% 14% 30% 61% 0% 9%
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 +835%
Contains more Vitamin B2 +415%
Contains more Vitamin B3 +608%
Contains more Vitamin B5 +160.2%
Contains more Vitamin B6 +12.2%
Contains more Folate +211.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yellow beans
Yellow beans
3
:
2
Okara
Okara
Contains more Protein +160.2%
Contains more Carbs +106.7%
Contains more Other +70.5%
Contains more Fats +60.2%
Contains more Water +29.6%
Yellow beans
9% 25% 63%
Protein: 9.16 g
Fats: 1.08 g
Carbs: 25.28 g
Water: 62.98 g
Other: 1.5 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 +160.2%
Contains more Carbs +106.7%
Contains more Other +70.5%
Contains more Fats +60.2%
Contains more Water +29.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yellow beans
Yellow beans
0
:
3
Okara
Okara
Contains less Saturated Fat -30.8%
Contains more Monounsaturated Fat +213.8%
Contains more Polyunsaturated fat +62%
Yellow beans
33% 11% 56%
Saturated Fat: 0.279 g
Monounsaturated Fat: 0.094 g
Polyunsaturated fat: 0.466 g
Okara
16% 24% 61%
Saturated Fat: 0.193 g
Monounsaturated Fat: 0.295 g
Polyunsaturated fat: 0.755 g
Contains less Saturated Fat -30.8%
Contains more Monounsaturated Fat +213.8%
Contains more Polyunsaturated fat +62%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yellow beans Okara Opinion
Net carbs 14.88g 12.23g Yellow beans
Protein 9.16g 3.52g Yellow beans
Fats 1.08g 1.73g Okara
Carbs 25.28g 12.23g Yellow beans
Calories 144kcal 76kcal Yellow beans
Sugar 0.34g Okara
Fiber 10.4g Yellow beans
Calcium 62mg 80mg Okara
Iron 2.48mg 1.3mg Yellow beans
Magnesium 74mg 26mg Yellow beans
Phosphorus 183mg 60mg Yellow beans
Potassium 325mg 213mg Yellow beans
Sodium 5mg 9mg Yellow beans
Zinc 1.06mg 0.56mg Yellow beans
Copper 0.186mg 0.2mg Okara
Manganese 0.455mg 0.404mg Yellow beans
Selenium 1.3µg 10.6µg Okara
Vitamin A 2IU 0IU Yellow beans
Vitamin E 0.94mg Yellow beans
Vitamin C 1.8mg 0mg Yellow beans
Vitamin B1 0.187mg 0.02mg Yellow beans
Vitamin B2 0.103mg 0.02mg Yellow beans
Vitamin B3 0.708mg 0.1mg Yellow beans
Vitamin B5 0.229mg 0.088mg Yellow beans
Vitamin B6 0.129mg 0.115mg Yellow beans
Folate 81µg 26µg Yellow beans
Vitamin K 3.5µg Yellow beans
Tryptophan 0.108mg 0.05mg Yellow beans
Threonine 0.386mg 0.131mg Yellow beans
Isoleucine 0.405mg 0.159mg Yellow beans
Leucine 0.732mg 0.244mg Yellow beans
Lysine 0.629mg 0.212mg Yellow beans
Methionine 0.138mg 0.041mg Yellow beans
Phenylalanine 0.496mg 0.157mg Yellow beans
Valine 0.479mg 0.162mg Yellow beans
Histidine 0.255mg 0.093mg Yellow beans
Saturated Fat 0.279g 0.193g Okara
Monounsaturated Fat 0.094g 0.295g Okara
Polyunsaturated fat 0.466g 0.755g Okara

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yellow beans 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
18%
Yellow beans
5%
Okara
Minerals Daily Need Coverage Score
43%
Yellow beans
33%
Okara

Comparison summary

Which food contains less Sodium?
Yellow beans
Yellow beans contains less Sodium (difference - 4mg)
Which food is richer in vitamins?
Yellow beans
Yellow beans is relatively richer in vitamins
Which food is lower in Sugar?
Okara
Okara is lower in Sugar (difference - 0.34g)
Which food is lower in Saturated Fat?
Okara
Okara is lower in Saturated Fat (difference - 0.086g)
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 cheaper?
?
The foods are relatively equal in price ($)
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. Yellow beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173752/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.