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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 Choline Choline 0% 0.36% 17% 0% 56% 13% 9.9% 16% 18% 0% 8.3% 65% 18%
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 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 CholineCholine +∞%
Contains more Vitamin B6Vitamin B6 +49.4%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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%

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
Calories 130kcal 76kcal Black turtle bean
Protein 8.18g 3.52g Black turtle bean
Fats 0.35g 1.73g Okara
Net carbs 16.05g 12.23g Black turtle bean
Carbs 24.35g 12.23g Black turtle bean
Magnesium 49mg 26mg Black turtle bean
Calcium 55mg 80mg Okara
Potassium 433mg 213mg Black turtle bean
Iron 2.85mg 1.3mg Black turtle bean
Sugar 0.32g Okara
Fiber 8.3g Black turtle bean
Copper 0.269mg 0.2mg Black turtle bean
Zinc 0.76mg 0.56mg Black turtle bean
Phosphorus 152mg 60mg Black turtle bean
Sodium 3mg 9mg Black turtle bean
Vitamin A 6IU 0IU Black turtle bean
Vitamin E 0.87mg Black turtle bean
Manganese 0.327mg 0.404mg Okara
Selenium 1.2µg 10.6µg Okara
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
Vitamin K 3.3µg Black turtle bean
Folate 86µg 26µg Black turtle bean
Choline 32.6mg 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
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle 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
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.