Kidney beans vs. Okara — In-Depth Nutrition Comparison
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How are kidney beans and okara different?
- Kidney beans is richer in folate, vitamin B1, iron, phosphorus, and potassium, while okara is higher in selenium.
- Kidney beans covers your daily need for folate, 26% more than okara.
- Kidney beans contains 8 times more vitamin B1 than okara. Kidney beans contains 0.16mg of vitamin B1, while okara contains 0.02mg.
Beans, kidney, all types, mature seeds, cooked, boiled, without salt and Okara types were used in this article.
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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 | +61.5% |
| Contains more PotassiumPotassium | +90.1% |
| Contains more IronIron | +70.8% |
| Contains more ZincZinc | +78.6% |
| Contains more PhosphorusPhosphorus | +130% |
| Contains less SodiumSodium | -88.9% |
| Contains more CalciumCalcium | +128.6% |
| Contains more SeleniumSelenium | +863.6% |
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 CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +700% |
| Contains more Vitamin B2Vitamin B2 | +190% |
| Contains more Vitamin B3Vitamin B3 | +478% |
| Contains more Vitamin B5Vitamin B5 | +150% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +400% |
| Contains more CholineCholine | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fiber | 6.4g | 26% | |
| Folate | 130µg | 26µg | 26% |
| Selenium | 1.1µg | 10.6µg | 17% |
| Vitamin B1 | 0.16mg | 0.02mg | 12% |
| Iron | 2.22mg | 1.3mg | 12% |
| Phosphorus | 138mg | 60mg | 11% |
| Protein | 8.67g | 3.52g | 10% |
| Vitamin K | 8.4µg | 7% | |
| Potassium | 405mg | 213mg | 6% |
| Choline | 30.5mg | 6% | |
| Calcium | 35mg | 80mg | 5% |
| Carbs | 22.8g | 12.23g | 4% |
| Magnesium | 42mg | 26mg | 4% |
| Zinc | 1mg | 0.56mg | 4% |
| Polyunsaturated fat | 0.278g | 0.755g | 3% |
| Vitamin B5 | 0.22mg | 0.088mg | 3% |
| Vitamin B3 | 0.578mg | 0.1mg | 3% |
| Vitamin B2 | 0.058mg | 0.02mg | 3% |
| Calories | 127kcal | 76kcal | 3% |
| Fats | 0.5g | 1.73g | 2% |
| Copper | 0.216mg | 0.2mg | 2% |
| Vitamin C | 1.2mg | 0mg | 1% |
| Monounsaturated fat | 0.039g | 0.295g | 1% |
| Saturated fat | 0.073g | 0.193g | 1% |
| Manganese | 0.43mg | 0.404mg | 1% |
| Net carbs | 16.4g | 12.23g | N/A |
| Sugar | 0.32g | N/A | |
| Sodium | 1mg | 9mg | 0% |
| Vitamin E | 0.03mg | 0% | |
| Vitamin B6 | 0.12mg | 0.115mg | 0% |
| Tryptophan | 0.104mg | 0.05mg | 0% |
| Threonine | 0.319mg | 0.131mg | 0% |
| Isoleucine | 0.41mg | 0.159mg | 0% |
| Leucine | 0.736mg | 0.244mg | 0% |
| Lysine | 0.607mg | 0.212mg | 0% |
| Methionine | 0.113mg | 0.041mg | 0% |
| Phenylalanine | 0.511mg | 0.157mg | 0% |
| Valine | 0.5mg | 0.162mg | 0% |
| Histidine | 0.238mg | 0.093mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.67 g
Fats:
0.5 g
Carbs:
22.8 g
Water:
66.94 g
Other:
1.09 g
Protein:
3.52 g
Fats:
1.73 g
Carbs:
12.23 g
Water:
81.64 g
Other:
0.88 g
| Contains more ProteinProtein | +146.3% |
| Contains more CarbsCarbs | +86.4% |
| Contains more OtherOther | +23.9% |
| Contains more FatsFats | +246% |
| Contains more WaterWater | +22% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.073 g
Monounsaturated fat:
Mono. Fat
0.039 g
Polyunsaturated fat:
Poly. Fat
0.278 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 | -62.2% |
| Contains more Mono. FatMonounsaturated fat | +656.4% |
| Contains more Poly. FatPolyunsaturated fat | +171.6% |
