Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Black turtle bean
  5. Compare
  6. Black turtle bean vs. Okara

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

Compare

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.
Black turtle bean
Black turtle bean
7
:
3
Okara
Okara
Contains more Iron +119.2%
Contains more Magnesium +88.5%
Contains more Phosphorus +153.3%
Contains more Potassium +103.3%
Contains less Sodium -66.7%
Contains more Zinc +35.7%
Contains more Copper +34.5%
Contains more Calcium +45.5%
Contains more Manganese +23.5%
Contains more Selenium +783.3%
Black turtle bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 107% 35% 66% 39% 1% 21% 90% 43% 7%
Okara
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 49% 19% 26% 19% 2% 16% 67% 53% 58%
Contains more Iron +119.2%
Contains more Magnesium +88.5%
Contains more Phosphorus +153.3%
Contains more Potassium +103.3%
Contains less Sodium -66.7%
Contains more Zinc +35.7%
Contains more Copper +34.5%
Contains more Calcium +45.5%
Contains more Manganese +23.5%
Contains more Selenium +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.
Black turtle bean
Black turtle bean
8
:
1
Okara
Okara
Contains more Vitamin A +∞%
Contains more Vitamin B1 +1025%
Contains more Vitamin B2 +180%
Contains more Vitamin B3 +427%
Contains more Vitamin B5 +195.5%
Contains more Folate +230.8%
Contains more Vitamin B6 +49.4%
Black turtle bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 18% 0% 0% 57% 13% 10% 16% 18% 65% 0% 9%
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 A +∞%
Contains more Vitamin B1 +1025%
Contains more Vitamin B2 +180%
Contains more Vitamin B3 +427%
Contains more Vitamin B5 +195.5%
Contains more Folate +230.8%
Contains more Vitamin B6 +49.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black turtle bean
Black turtle bean
3
:
2
Okara
Okara
Contains more Protein +132.4%
Contains more Carbs +99.1%
Contains more Other +56.8%
Contains more Fats +394.3%
Contains more Water +24.2%
Black turtle bean
8% 24% 66%
Protein: 8.18 g
Fats: 0.35 g
Carbs: 24.35 g
Water: 65.74 g
Other: 1.38 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 +132.4%
Contains more Carbs +99.1%
Contains more Other +56.8%
Contains more Fats +394.3%
Contains more Water +24.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black turtle bean
Black turtle bean
1
:
2
Okara
Okara
Contains less Saturated Fat -53.9%
Contains more Monounsaturated Fat +883.3%
Contains more Polyunsaturated fat +406.7%
Black turtle bean
33% 11% 56%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.149 g
Okara
16% 24% 61%
Saturated Fat: 0.193 g
Monounsaturated Fat: 0.295 g
Polyunsaturated fat: 0.755 g
Contains less Saturated Fat -53.9%
Contains more Monounsaturated Fat +883.3%
Contains more Polyunsaturated fat +406.7%

Comparison summary table

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean Okara
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Black turtle bean
Black turtle bean vs Cranberry bean raw
Cranberry bean raw
Black turtle bean
Black turtle bean vs Kidney beans raw
Kidney beans raw
Black turtle bean
Black turtle bean vs Bean raw
Bean raw
Okara
Okara vs Soy milk
Soy milk
Okara
Okara vs Tofu
Tofu
Okara
Okara vs Porridge
Porridge

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
17%
Black turtle bean
5%
Okara
Minerals Daily Need Coverage Score
42%
Black turtle bean
33%
Okara

Comparison summary

Which food is lower in Sugar?
Okara
Okara is lower in Sugar (difference - 0.32g)
Which food is lower in glycemic index?
Okara
Okara is lower in glycemic index (difference - 20)
Which food is cheaper?
Okara
Okara is cheaper (difference - $1.6)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 0.104g)
Which food is richer in vitamins?
Black turtle bean
Black turtle bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. 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.