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Bean vs. Okara — In-Depth Nutrition Comparison

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How are Bean and Okara different?

  • Bean is higher in Vitamin B1, Zinc, and Phosphorus, however, Okara is richer in Iron, Selenium, and Polyunsaturated fat.
  • Daily need coverage for Iron from Okara is 13% higher.
  • Bean contains 8 times more Vitamin B1 than Okara. While Bean contains 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.

Infographic

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.
Bean
Bean
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Okara
Okara
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 24% 19% 49% 67% 15% 26% 1.2% 53% 58%
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%
~equal in Copper ~0.2mg

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.
Bean
Bean
9
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 10% 6.4% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Okara
Okara
1
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 5% 4.6% 1.9% 5.3% 27% 0% 0% 20% 0%
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 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~26µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean
Bean
3
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Okara
Okara
2
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 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
Bean
Bean
1
33% 11% 55%
Saturated Fat: Sat. Fat 0.103 g
Monounsaturated Fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Okara
Okara
2
16% 24% 61%
Saturated Fat: Sat. Fat 0.193 g
Monounsaturated Fat: Mono. Fat 0.295 g
Polyunsaturated fat: Poly. Fat 0.755 g
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.
Bean Okara
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Bean Okara Opinion
Calories 105kcal 76kcal Bean
Protein 4.8g 3.52g Bean
Fats 0.4g 1.73g Okara
Vitamin C 3.1mg 0mg Bean
Net carbs 14.99g 12.23g Bean
Carbs 20.49g 12.23g Bean
Magnesium 32mg 26mg Bean
Calcium 50mg 80mg Okara
Potassium 296mg 213mg Bean
Iron 0.29mg 1.3mg Okara
Sugar 7.78g Okara
Fiber 5.5g Bean
Copper 0.206mg 0.2mg Bean
Zinc 1.4mg 0.56mg Bean
Phosphorus 104mg 60mg Bean
Sodium 1mg 9mg Bean
Vitamin A 106IU 0IU Bean
Vitamin A 5µg 0µg Bean
Vitamin E 0.15mg Bean
Manganese 0.404mg Okara
Selenium 4.5µg 10.6µg Okara
Vitamin B1 0.15mg 0.02mg Bean
Vitamin B2 0.06mg 0.02mg Bean
Vitamin B3 0.43mg 0.1mg Bean
Vitamin B5 0.088mg Okara
Vitamin B6 0.13mg 0.115mg Bean
Vitamin K 0.8µg Bean
Folate 24µg 26µg Okara
Choline 30.8mg Bean
Saturated Fat 0.103g 0.193g Bean
Monounsaturated Fat 0.035g 0.295g Okara
Polyunsaturated fat 0.172g 0.755g Okara
Tryptophan 0.05mg Okara
Threonine 0.131mg Okara
Isoleucine 0.159mg Okara
Leucine 0.244mg Okara
Lysine 0.212mg Okara
Methionine 0.041mg Okara
Phenylalanine 0.157mg Okara
Valine 0.162mg Okara
Histidine 0.093mg Okara

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean Okara
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
11%
Bean
5%
Okara
Minerals Daily Need Coverage Score
25%
Bean
33%
Okara

Comparison summary

Which food is lower in Sugar?
Okara
Okara is lower in Sugar (difference - 7.78g)
Which food is lower in glycemic index?
Okara
Okara is lower in glycemic index (difference - 33)
Which food is cheaper?
Okara
Okara is cheaper (difference - $1.5)
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 0.09g)
Which food is richer in vitamins?
Bean
Bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.