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  6. Black turtle bean vs. Okara

Black turtle bean vs. Okara — In-Depth Nutrition Comparison

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What are the differences between black turtle bean and okara?

  • Black turtle bean is higher in iron, vitamin B1, folate, phosphorus, copper, potassium, and magnesium, yet okara is higher in selenium and polyunsaturated fat.
  • Black turtle bean's daily need coverage for iron is 19% more.
  • Black turtle bean has 11 times more vitamin B1 than okara. While black turtle bean has 0.225mg of vitamin B1, okara has only 0.02mg.

We used Beans, black turtle, mature seeds, cooked, boiled, without salt and Okara types in this article.

Infographic

Black turtle 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 35% 17% 38% 107% 90% 21% 65% 0.39% 43% 6.5%
Okara
Okara
3
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 +88.5%
Contains more PotassiumPotassium +103.3%
Contains more IronIron +119.2%
Contains more CopperCopper +34.5%
Contains more ZincZinc +35.7%
Contains more PhosphorusPhosphorus +153.3%
Contains less SodiumSodium -66.7%
Contains more CalciumCalcium +45.5%
Contains more ManganeseManganese +23.5%
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 0% 0% 17% 0% 56% 13% 9.9% 16% 18% 0% 8.3% 65%
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 0% 0% 0% 0% 5% 4.6% 1.9% 5.3% 27% 0% 0% 20%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1025%
Contains more Vitamin B2Vitamin B2 +180%
Contains more Vitamin B3Vitamin B3 +427%
Contains more Vitamin B5Vitamin B5 +195.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +230.8%
Contains more Vitamin B6Vitamin B6 +49.4%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black turtle bean Okara DV% diff.
Fiber 8.3g 33%
Iron 2.85mg 1.3mg 19%
Selenium 1.2µg 10.6µg 17%
Vitamin B1 0.225mg 0.02mg 17%
Folate 86µg 26µg 15%
Phosphorus 152mg 60mg 13%
Protein 8.18g 3.52g 9%
Copper 0.269mg 0.2mg 8%
Potassium 433mg 213mg 6%
Vitamin E 0.87mg 6%
Choline 32.6mg 6%
Magnesium 49mg 26mg 5%
Carbs 24.35g 12.23g 4%
Polyunsaturated fat 0.149g 0.755g 4%
Calories 130kcal 76kcal 3%
Calcium 55mg 80mg 3%
Manganese 0.327mg 0.404mg 3%
Vitamin B2 0.056mg 0.02mg 3%
Vitamin B3 0.527mg 0.1mg 3%
Vitamin B5 0.26mg 0.088mg 3%
Vitamin B6 0.077mg 0.115mg 3%
Vitamin K 3.3µg 3%
Fats 0.35g 1.73g 2%
Zinc 0.76mg 0.56mg 2%
Monounsaturated fat 0.03g 0.295g 1%
Net carbs 16.05g 12.23g N/A
Sugar 0.32g N/A
Sodium 3mg 9mg 0%
Saturated fat 0.089g 0.193g 0%
Tryptophan 0.097mg 0.05mg 0%
Threonine 0.344mg 0.131mg 0%
Isoleucine 0.361mg 0.159mg 0%
Leucine 0.653mg 0.244mg 0%
Lysine 0.562mg 0.212mg 0%
Methionine 0.123mg 0.041mg 0%
Phenylalanine 0.442mg 0.157mg 0%
Valine 0.428mg 0.162mg 0%
Histidine 0.228mg 0.093mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 24% 66%
Protein: 8.18 g
Fats: 0.35 g
Carbs: 24.35 g
Water: 65.74 g
Other: 1.38 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 +132.4%
Contains more CarbsCarbs +99.1%
Contains more OtherOther +56.8%
Contains more FatsFats +394.3%
Contains more WaterWater +24.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.149 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 -53.9%
Contains more Mono. FatMonounsaturated fat +883.3%
Contains more Poly. FatPolyunsaturated fat +406.7%

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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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175187/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.