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  6. Bean vs. Okara

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
6
:
4
Okara
Okara
Contains more Magnesium +23.1%
Contains more Phosphorus +73.3%
Contains more Potassium +39%
Contains less Sodium -88.9%
Contains more Zinc +150%
Contains more Calcium +60%
Contains more Iron +348.3%
Contains more Selenium +135.6%
Equal in Copper - 0.2
Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Okara
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 49% 19% 26% 19% 2% 16% 67% 53% 58%
Contains more Magnesium +23.1%
Contains more Phosphorus +73.3%
Contains more Potassium +39%
Contains less Sodium -88.9%
Contains more Zinc +150%
Contains more Calcium +60%
Contains more Iron +348.3%
Contains more Selenium +135.6%
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.
Bean
Bean
8
:
2
Okara
Okara
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +650%
Contains more Vitamin B2 +200%
Contains more Vitamin B3 +330%
Contains more Vitamin B6 +13%
Equal in Folate - 26
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% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 2%
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 +650%
Contains more Vitamin B2 +200%
Contains more Vitamin B3 +330%
Contains more Vitamin B6 +13%
Equal in Folate - 26

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean
Bean
3
:
2
Okara
Okara
Contains more Protein +36.4%
Contains more Carbs +67.5%
Contains more Other +94.3%
Contains more Fats +332.5%
Contains more Water +12.5%
Bean
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
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 +36.4%
Contains more Carbs +67.5%
Contains more Other +94.3%
Contains more Fats +332.5%
Contains more Water +12.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bean
Bean
1
:
2
Okara
Okara
Contains less Saturated Fat -46.6%
Contains more Monounsaturated Fat +742.9%
Contains more Polyunsaturated fat +339%
Bean
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 g
Okara
16% 24% 61%
Saturated Fat: 0.193 g
Monounsaturated Fat: 0.295 g
Polyunsaturated fat: 0.755 g
Contains less Saturated Fat -46.6%
Contains more Monounsaturated Fat +742.9%
Contains more Polyunsaturated 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
Net carbs 14.99g 12.23g Bean
Protein 4.8g 3.52g Bean
Fats 0.4g 1.73g Okara
Carbs 20.49g 12.23g Bean
Calories 105kcal 76kcal Bean
Sugar 7.78g Okara
Fiber 5.5g Bean
Calcium 50mg 80mg Okara
Iron 0.29mg 1.3mg Okara
Magnesium 32mg 26mg Bean
Phosphorus 104mg 60mg Bean
Potassium 296mg 213mg Bean
Sodium 1mg 9mg Bean
Zinc 1.4mg 0.56mg Bean
Copper 0.206mg 0.2mg Bean
Manganese 0.404mg Okara
Selenium 4.5µg 10.6µg Okara
Vitamin A 106IU 0IU Bean
Vitamin A RAE 5µg 0µg Bean
Vitamin E 0.15mg Bean
Vitamin C 3.1mg 0mg Bean
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
Folate 24µg 26µg Okara
Vitamin K 0.8µg Bean
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
Saturated Fat 0.103g 0.193g Bean
Monounsaturated Fat 0.035g 0.295g Okara
Polyunsaturated fat 0.172g 0.755g Okara

Which food is preferable for your diet?

ok
ok
is better in case of low diet
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
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.