Beans vs. Okara — In-Depth Nutrition Comparison
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How are beans and okara different?
- Beans are higher in vitamin B1, zinc, and phosphorus; however, okara is richer in iron, selenium, and polyunsaturated fat.
- Daily need coverage for iron for okara is 13% higher.
- Beans contain 8 times more vitamin B1 than okara. While beans contain 0.15mg of vitamin B1, okara contains only 0.02mg.
Beans, baked, canned, no salt added and Okara are the varieties used in this article.
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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 | +23.1% |
| Contains more PotassiumPotassium | +39% |
| Contains more ZincZinc | +150% |
| Contains more PhosphorusPhosphorus | +73.3% |
| Contains less SodiumSodium | -88.9% |
| Contains more CalciumCalcium | +60% |
| Contains more IronIron | +348.3% |
| Contains more SeleniumSelenium | +135.6% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +650% |
| Contains more Vitamin B2Vitamin B2 | +200% |
| Contains more Vitamin B3Vitamin B3 | +330% |
| Contains more Vitamin B6Vitamin B6 | +13% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +36.4% |
| Contains more CarbsCarbs | +67.5% |
| Contains more OtherOther | +94.3% |
| Contains more FatsFats | +332.5% |
| Contains more WaterWater | +12.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -46.6% |
| Contains more Mono. FatMonounsaturated fat | +742.9% |
| Contains more Poly. FatPolyunsaturated fat | +339% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Fiber | 5.5g | 22% | |
| Manganese | 0.404mg | 18% | |
| Iron | 0.29mg | 1.3mg | 13% |
| Selenium | 4.5µg | 10.6µg | 11% |
| Vitamin B1 | 0.15mg | 0.02mg | 11% |
| Zinc | 1.4mg | 0.56mg | 8% |
| Phosphorus | 104mg | 60mg | 6% |
| Choline | 30.8mg | 6% | |
| Polyunsaturated fat | 0.172g | 0.755g | 4% |
| Protein | 4.8g | 3.52g | 3% |
| Vitamin C | 3.1mg | 0mg | 3% |
| Carbs | 20.49g | 12.23g | 3% |
| Calcium | 50mg | 80mg | 3% |
| Vitamin B2 | 0.06mg | 0.02mg | 3% |
| Vitamin B3 | 0.43mg | 0.1mg | 2% |
| Vitamin B5 | 0.088mg | 2% | |
| Potassium | 296mg | 213mg | 2% |
| Fats | 0.4g | 1.73g | 2% |
| Folate | 24µg | 26µg | 1% |
| Monounsaturated fat | 0.035g | 0.295g | 1% |
| Vitamin K | 0.8µg | 1% | |
| Vitamin B6 | 0.13mg | 0.115mg | 1% |
| Calories | 105kcal | 76kcal | 1% |
| Vitamin E | 0.15mg | 1% | |
| Vitamin A | 5µg | 0µg | 1% |
| Copper | 0.206mg | 0.2mg | 1% |
| Magnesium | 32mg | 26mg | 1% |
| Net carbs | 14.99g | 12.23g | N/A |
| Sugar | 7.78g | N/A | |
| Sodium | 1mg | 9mg | 0% |
| Saturated fat | 0.103g | 0.193g | 0% |
| Tryptophan | 0.05mg | 0% | |
| Threonine | 0.131mg | 0% | |
| Isoleucine | 0.159mg | 0% | |
| Leucine | 0.244mg | 0% | |
| Lysine | 0.212mg | 0% | |
| Methionine | 0.041mg | 0% | |
| Phenylalanine | 0.157mg | 0% | |
| Valine | 0.162mg | 0% | |
| Histidine | 0.093mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
11%
5%
Minerals Daily Need Coverage Score
25%
33%
Comparison summary
Which food is lower in Sugar?
Okara is lower in Sugar (difference - 7.78g)
Which food is lower in glycemic index?
Okara is lower in glycemic index (difference - 33)
Which food is cheaper?
Okara is cheaper (difference - $1.5)
Which food contains less Sodium?
Beans contains less Sodium (difference - 8mg)
Which food is lower in Saturated fat?
Beans is lower in Saturated fat (difference - 0.09g)
Which food is richer in vitamins?
Beans is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.