Bean raw vs. Okara — In-Depth Nutrition Comparison
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Important differences between bean raw and okara
- Bean raw has more folate, copper, vitamin B1, phosphorus, iron, magnesium, potassium, manganese, selenium, and vitamin B6 than okara.
- Bean raw's daily need coverage for folate is 125% more.
- Bean raw contains 36 times more vitamin B1 than okara. Bean raw contains 0.713mg of vitamin B1, while okara contains 0.02mg.
The food varieties used in the comparison are Beans, pinto, mature seeds, raw and Okara.
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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 MagnesiumMagnesium | +576.9% |
| Contains more CalciumCalcium | +41.3% |
| Contains more PotassiumPotassium | +554% |
| Contains more IronIron | +290% |
| Contains more CopperCopper | +346.5% |
| Contains more ZincZinc | +307.1% |
| Contains more PhosphorusPhosphorus | +585% |
| Contains more ManganeseManganese | +184.2% |
| Contains more SeleniumSelenium | +163.2% |
| Contains less SodiumSodium | -25% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +3465% |
| Contains more Vitamin B2Vitamin B2 | +960% |
| Contains more Vitamin B3Vitamin B3 | +1074% |
| Contains more Vitamin B5Vitamin B5 | +792% |
| Contains more Vitamin B6Vitamin B6 | +312.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +1919.2% |
| Contains more CholineCholine | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 525µg | 26µg | 125% |
| Copper | 0.893mg | 0.2mg | 77% |
| Fiber | 15.5g | 62% | |
| Vitamin B1 | 0.713mg | 0.02mg | 58% |
| Phosphorus | 411mg | 60mg | 50% |
| Iron | 5.07mg | 1.3mg | 47% |
| Magnesium | 176mg | 26mg | 36% |
| Protein | 21.42g | 3.52g | 36% |
| Potassium | 1393mg | 213mg | 35% |
| Manganese | 1.148mg | 0.404mg | 32% |
| Selenium | 27.9µg | 10.6µg | 31% |
| Vitamin B6 | 0.474mg | 0.115mg | 28% |
| Carbs | 62.55g | 12.23g | 17% |
| Zinc | 2.28mg | 0.56mg | 16% |
| Vitamin B2 | 0.212mg | 0.02mg | 15% |
| Vitamin B5 | 0.785mg | 0.088mg | 14% |
| Calories | 347kcal | 76kcal | 14% |
| Starch | 34.17g | 14% | |
| Choline | 66.2mg | 12% | |
| Vitamin B3 | 1.174mg | 0.1mg | 7% |
| Vitamin C | 6.3mg | 0mg | 7% |
| Vitamin K | 5.6µg | 5% | |
| Calcium | 113mg | 80mg | 3% |
| Polyunsaturated fat | 0.407g | 0.755g | 2% |
| Vitamin E | 0.21mg | 1% | |
| Fats | 1.23g | 1.73g | 1% |
| Net carbs | 47.05g | 12.23g | N/A |
| Sugar | 2.11g | N/A | |
| Sodium | 12mg | 9mg | 0% |
| Saturated fat | 0.235g | 0.193g | 0% |
| Monounsaturated fat | 0.229g | 0.295g | 0% |
| Tryptophan | 0.237mg | 0.05mg | 0% |
| Threonine | 0.81mg | 0.131mg | 0% |
| Isoleucine | 0.871mg | 0.159mg | 0% |
| Leucine | 1.558mg | 0.244mg | 0% |
| Lysine | 1.356mg | 0.212mg | 0% |
| Methionine | 0.259mg | 0.041mg | 0% |
| Phenylalanine | 1.095mg | 0.157mg | 0% |
| Valine | 0.998mg | 0.162mg | 0% |
| Histidine | 0.556mg | 0.093mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +508.5% |
| Contains more CarbsCarbs | +411.4% |
| Contains more OtherOther | +294.3% |
| Contains more FatsFats | +40.7% |
| Contains more WaterWater | +620.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -17.9% |
| Contains more Mono. FatMonounsaturated fat | +28.8% |
| Contains more Poly. FatPolyunsaturated fat | +85.5% |