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  6. Baked beans vs. Okara

Baked beans vs. Okara — In-Depth Nutrition Comparison

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A recap on differences between Baked beans and Okara

  • Baked beans have more Vitamin B1, Iron, Phosphorus, and Folate, however, Okara is higher in Selenium, and Manganese.
  • Baked beans covers your daily Sodium needs 18% more than Okara.
  • Okara contains 10 times less Saturated Fat than Baked beans. Baked beans contain 1.948g of Saturated Fat, while Okara contains 0.193g.
  • Okara has less Sodium.

Food varieties used in this article are Beans, baked, home prepared and Okara.

Infographic

Baked beans 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.
Baked beans
Baked beans
5
:
5
Okara
Okara
Contains more Iron +53.1%
Contains more Magnesium +65.4%
Contains more Phosphorus +81.7%
Contains more Potassium +68.1%
Contains more Zinc +30.4%
Contains more Calcium +31.1%
Contains less Sodium -97.9%
Contains more Copper +25.8%
Contains more Manganese +58.4%
Contains more Selenium +86%
Baked beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 75% 31% 47% 32% 56% 20% 53% 34% 32%
Okara
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 49% 19% 26% 19% 2% 16% 67% 53% 58%
Contains more Iron +53.1%
Contains more Magnesium +65.4%
Contains more Phosphorus +81.7%
Contains more Potassium +68.1%
Contains more Zinc +30.4%
Contains more Calcium +31.1%
Contains less Sodium -97.9%
Contains more Copper +25.8%
Contains more Manganese +58.4%
Contains more Selenium +86%

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.
Baked beans
Baked beans
6
:
1
Okara
Okara
Contains more Vitamin C +∞%
Contains more Vitamin B1 +580%
Contains more Vitamin B2 +145%
Contains more Vitamin B3 +308%
Contains more Vitamin B5 +76.1%
Contains more Folate +84.6%
Contains more Vitamin B6 +27.8%
Baked beans
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% 4% 34% 12% 8% 10% 21% 36% 0% 0%
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 C +∞%
Contains more Vitamin B1 +580%
Contains more Vitamin B2 +145%
Contains more Vitamin B3 +308%
Contains more Vitamin B5 +76.1%
Contains more Folate +84.6%
Contains more Vitamin B6 +27.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Baked beans
Baked beans
4
:
1
Okara
Okara
Contains more Protein +57.4%
Contains more Fats +197.7%
Contains more Carbs +76.9%
Contains more Other +185.2%
Contains more Water +25.3%
Baked beans
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 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 +57.4%
Contains more Fats +197.7%
Contains more Carbs +76.9%
Contains more Other +185.2%
Contains more Water +25.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Baked beans
Baked beans
1
:
2
Okara
Okara
Contains more Monounsaturated Fat +623.1%
Contains less Saturated Fat -90.1%
Equal in Polyunsaturated fat - 0.755
Baked beans
40% 44% 15%
Saturated Fat: 1.948 g
Monounsaturated Fat: 2.133 g
Polyunsaturated fat: 0.74 g
Okara
16% 24% 61%
Saturated Fat: 0.193 g
Monounsaturated Fat: 0.295 g
Polyunsaturated fat: 0.755 g
Contains more Monounsaturated Fat +623.1%
Contains less Saturated Fat -90.1%
Equal in Polyunsaturated fat - 0.755

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Baked beans Okara Opinion
Net carbs 16.13g 12.23g Baked beans
Protein 5.54g 3.52g Baked beans
Fats 5.15g 1.73g Baked beans
Carbs 21.63g 12.23g Baked beans
Calories 155kcal 76kcal Baked beans
Fiber 5.5g Baked beans
Calcium 61mg 80mg Okara
Iron 1.99mg 1.3mg Baked beans
Magnesium 43mg 26mg Baked beans
Phosphorus 109mg 60mg Baked beans
Potassium 358mg 213mg Baked beans
Sodium 422mg 9mg Okara
Zinc 0.73mg 0.56mg Baked beans
Copper 0.159mg 0.2mg Okara
Manganese 0.255mg 0.404mg Okara
Selenium 5.7µg 10.6µg Okara
Vitamin C 1.1mg 0mg Baked beans
Vitamin B1 0.136mg 0.02mg Baked beans
Vitamin B2 0.049mg 0.02mg Baked beans
Vitamin B3 0.408mg 0.1mg Baked beans
Vitamin B5 0.155mg 0.088mg Baked beans
Vitamin B6 0.09mg 0.115mg Okara
Folate 48µg 26µg Baked beans
Tryptophan 0.067mg 0.05mg Baked beans
Threonine 0.228mg 0.131mg Baked beans
Isoleucine 0.242mg 0.159mg Baked beans
Leucine 0.428mg 0.244mg Baked beans
Lysine 0.379mg 0.212mg Baked beans
Methionine 0.086mg 0.041mg Baked beans
Phenylalanine 0.287mg 0.157mg Baked beans
Valine 0.282mg 0.162mg Baked beans
Histidine 0.153mg 0.093mg Baked beans
Cholesterol 5mg 0mg Okara
Saturated Fat 1.948g 0.193g Okara
Monounsaturated Fat 2.133g 0.295g Baked beans
Polyunsaturated fat 0.74g 0.755g Okara

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Baked beans 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
10%
Baked beans
5%
Okara
Minerals Daily Need Coverage Score
39%
Baked beans
33%
Okara

Comparison summary

Which food contains less Sodium?
Okara
Okara contains less Sodium (difference - 413mg)
Which food is lower in Cholesterol?
Okara
Okara is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Okara
Okara is lower in Saturated Fat (difference - 1.755g)
Which food is lower in glycemic index?
Okara
Okara is lower in glycemic index (difference - 40)
Which food is cheaper?
Okara
Okara is cheaper (difference - $1.8)
Which food is richer in vitamins?
Baked beans
Baked beans is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.