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 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
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% |
