Adzuki bean vs. Okara — In-Depth Nutrition Comparison
Compare
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
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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.52 g
Fats:
0.1 g
Carbs:
24.77 g
Water:
66.29 g
Other:
1.32 g
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
Saturated fat:
Sat. Fat
0.036 g
Monounsaturated fat:
Mono. Fat
0.009 g
Polyunsaturated fat:
Poly. Fat
0.021 g
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.
 |
 |
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Rich in minerals |
|
||
| Rich in vitamins |
|
||
| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Fiber | 7.3g | 29% | |
| Folate | 121µg | 26µg | 24% |
| Selenium | 1.2µg | 10.6µg | 17% |
| Phosphorus | 168mg | 60mg | 15% |
| Copper | 0.298mg | 0.2mg | 11% |
| Zinc | 1.77mg | 0.56mg | 11% |
| Potassium | 532mg | 213mg | 9% |
| Iron | 2mg | 1.3mg | 9% |
| Vitamin B1 | 0.115mg | 0.02mg | 8% |
| Protein | 7.52g | 3.52g | 8% |
| Vitamin B5 | 0.43mg | 0.088mg | 7% |
| Manganese | 0.573mg | 0.404mg | 7% |
| Magnesium | 52mg | 26mg | 6% |
| Calcium | 28mg | 80mg | 5% |
| Polyunsaturated fat | 0.021g | 0.755g | 5% |
| Vitamin B3 | 0.717mg | 0.1mg | 4% |
| Carbs | 24.77g | 12.23g | 4% |
| Calories | 128kcal | 76kcal | 3% |
| Vitamin B2 | 0.064mg | 0.02mg | 3% |
| Fats | 0.1g | 1.73g | 3% |
| Vitamin B6 | 0.096mg | 0.115mg | 1% |
| Saturated fat | 0.036g | 0.193g | 1% |
| Monounsaturated fat | 0.009g | 0.295g | 1% |
| Net carbs | 17.47g | 12.23g | N/A |
| Sodium | 8mg | 9mg | 0% |
| Tryptophan | 0.072mg | 0.05mg | 0% |
| Threonine | 0.255mg | 0.131mg | 0% |
| Isoleucine | 0.3mg | 0.159mg | 0% |
| Leucine | 0.632mg | 0.244mg | 0% |
| Lysine | 0.567mg | 0.212mg | 0% |
| Methionine | 0.079mg | 0.041mg | 0% |
| Phenylalanine | 0.398mg | 0.157mg | 0% |
| Valine | 0.387mg | 0.162mg | 0% |
| Histidine | 0.198mg | 0.093mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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%
5%
Minerals Daily Need Coverage Score
47%
33%
Comparison summary
Which food is lower in glycemic index?
Okara is lower in glycemic index (difference - 29)
Which food is cheaper?
Okara is cheaper (difference - $2)
Which food contains less Sodium?
Adzuki bean contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Adzuki bean is lower in Saturated fat (difference - 0.157g)
Which food is richer in minerals?
Adzuki bean is relatively richer in minerals
Which food is richer in vitamins?
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)