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  6. Adzuki bean vs. Okara

Adzuki bean vs. Okara — In-Depth Nutrition Comparison

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Important differences between Adzuki bean and Okara

  • Adzuki bean has more Folate, Phosphorus, Zinc, Copper, Potassium, Iron, Vitamin B1, Manganese, and Vitamin B5, however, Okara is richer in Selenium.
  • Adzuki bean's daily need coverage for Folate is 24% more.
  • Adzuki bean contains 6 times more Vitamin B1 than Okara. Adzuki bean contains 0.115mg of Vitamin B1, while Okara contains 0.02mg.

The food varieties used in the comparison are Beans, adzuki, mature seeds, cooked, boiled, without salt and Okara.

Infographic

Adzuki 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 37% 8.4% 47% 75% 99% 48% 72% 1% 75% 6.5%
Okara
Okara
2
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 +100%
Contains more PotassiumPotassium +149.8%
Contains more IronIron +53.8%
Contains more CopperCopper +49%
Contains more ZincZinc +216.1%
Contains more PhosphorusPhosphorus +180%
Contains less SodiumSodium -11.1%
Contains more ManganeseManganese +41.8%
Contains more CalciumCalcium +185.7%
Contains more SeleniumSelenium +783.3%

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.
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% 0.36% 0% 0% 29% 15% 13% 26% 22% 0% 0% 91% 0%
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 AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +475%
Contains more Vitamin B2Vitamin B2 +220%
Contains more Vitamin B3Vitamin B3 +617%
Contains more Vitamin B5Vitamin B5 +388.6%
Contains more FolateFolate +365.4%
Contains more Vitamin B6Vitamin B6 +19.8%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 25% 66%
Protein: 7.52 g
Fats: 0.1 g
Carbs: 24.77 g
Water: 66.29 g
Other: 1.32 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 +113.6%
Contains more CarbsCarbs +102.5%
Contains more OtherOther +50%
Contains more FatsFats +1630%
Contains more WaterWater +23.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 14% 32%
Saturated Fat: Sat. Fat 0.036 g
Monounsaturated Fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.021 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 -81.3%
Contains more Mono. FatMonounsaturated Fat +3177.8%
Contains more Poly. FatPolyunsaturated fat +3495.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Adzuki bean Okara
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Adzuki bean Okara Opinion
Calories 128kcal 76kcal Adzuki bean
Protein 7.52g 3.52g Adzuki bean
Fats 0.1g 1.73g Okara
Net carbs 17.47g 12.23g Adzuki bean
Carbs 24.77g 12.23g Adzuki bean
Magnesium 52mg 26mg Adzuki bean
Calcium 28mg 80mg Okara
Potassium 532mg 213mg Adzuki bean
Iron 2mg 1.3mg Adzuki bean
Fiber 7.3g Adzuki bean
Copper 0.298mg 0.2mg Adzuki bean
Zinc 1.77mg 0.56mg Adzuki bean
Phosphorus 168mg 60mg Adzuki bean
Sodium 8mg 9mg Adzuki bean
Vitamin A 6IU 0IU Adzuki bean
Manganese 0.573mg 0.404mg Adzuki bean
Selenium 1.2µg 10.6µg Okara
Vitamin B1 0.115mg 0.02mg Adzuki bean
Vitamin B2 0.064mg 0.02mg Adzuki bean
Vitamin B3 0.717mg 0.1mg Adzuki bean
Vitamin B5 0.43mg 0.088mg Adzuki bean
Vitamin B6 0.096mg 0.115mg Okara
Folate 121µg 26µg Adzuki bean
Saturated Fat 0.036g 0.193g Adzuki bean
Monounsaturated Fat 0.009g 0.295g Okara
Polyunsaturated fat 0.021g 0.755g Okara
Tryptophan 0.072mg 0.05mg Adzuki bean
Threonine 0.255mg 0.131mg Adzuki bean
Isoleucine 0.3mg 0.159mg Adzuki bean
Leucine 0.632mg 0.244mg Adzuki bean
Lysine 0.567mg 0.212mg Adzuki bean
Methionine 0.079mg 0.041mg Adzuki bean
Phenylalanine 0.398mg 0.157mg Adzuki bean
Valine 0.387mg 0.162mg Adzuki bean
Histidine 0.198mg 0.093mg Adzuki bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Adzuki 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
15%
Adzuki bean
5%
Okara
Minerals Daily Need Coverage Score
47%
Adzuki bean
33%
Okara

Comparison summary

Which food is lower in glycemic index?
Okara
Okara is lower in glycemic index (difference - 29)
Which food is cheaper?
Okara
Okara is cheaper (difference - $2)
Which food contains less Sodium?
Adzuki bean
Adzuki bean contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 0.157g)
Which food is richer in minerals?
Adzuki bean
Adzuki bean is relatively richer in minerals
Which food is richer in vitamins?
Adzuki bean
Adzuki bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173728/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.