Navy beans vs. Okara — In-Depth Nutrition Comparison
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How are navy beans and okara different?
- Navy beans are richer in folate, vitamin B1, iron, phosphorus, magnesium, manganese, and potassium, while okara is higher in selenium.
- Navy beans cover your daily need for folate, 29% more than okara.
- Navy beans contain 12 times more vitamin B1 than okara. Navy beans contain 0.237mg of vitamin B1, while okara contains 0.02mg.
Beans, navy, 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 | +103.8% |
| Contains more PotassiumPotassium | +82.6% |
| Contains more IronIron | +81.5% |
| Contains more ZincZinc | +83.9% |
| Contains more PhosphorusPhosphorus | +140% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +30.4% |
| Contains more CalciumCalcium | +15.9% |
| Contains more SeleniumSelenium | +265.5% |
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 | +1085% |
| Contains more Vitamin B2Vitamin B2 | +230% |
| Contains more Vitamin B3Vitamin B3 | +549% |
| Contains more Vitamin B5Vitamin B5 | +202.3% |
| Contains more Vitamin B6Vitamin B6 | +20% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +438.5% |
| Contains more CholineCholine | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.23 g
Fats:
0.62 g
Carbs:
26.05 g
Water:
63.81 g
Other:
1.29 g
Protein:
3.52 g
Fats:
1.73 g
Carbs:
12.23 g
Water:
81.64 g
Other:
0.88 g
| Contains more ProteinProtein | +133.8% |
| Contains more CarbsCarbs | +113% |
| Contains more OtherOther | +46.6% |
| Contains more FatsFats | +179% |
| Contains more WaterWater | +27.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.098 g
Monounsaturated fat:
Mono. Fat
0.142 g
Polyunsaturated fat:
Poly. Fat
0.49 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 | -49.2% |
| Contains more Mono. FatMonounsaturated fat | +107.7% |
| Contains more Poly. FatPolyunsaturated fat | +54.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Fiber | 10.5g | 42% | |
| Folate | 140µg | 26µg | 29% |
| Vitamin B1 | 0.237mg | 0.02mg | 18% |
| Selenium | 2.9µg | 10.6µg | 14% |
| Iron | 2.36mg | 1.3mg | 13% |
| Phosphorus | 144mg | 60mg | 12% |
| Protein | 8.23g | 3.52g | 9% |
| Choline | 44.7mg | 8% | |
| Magnesium | 53mg | 26mg | 6% |
| Starch | 15.4g | 6% | |
| Carbs | 26.05g | 12.23g | 5% |
| Manganese | 0.527mg | 0.404mg | 5% |
| Potassium | 389mg | 213mg | 5% |
| Vitamin B5 | 0.266mg | 0.088mg | 4% |
| Vitamin B2 | 0.066mg | 0.02mg | 4% |
| Zinc | 1.03mg | 0.56mg | 4% |
| Vitamin B3 | 0.649mg | 0.1mg | 3% |
| Calories | 140kcal | 76kcal | 3% |
| Vitamin B6 | 0.138mg | 0.115mg | 2% |
| Polyunsaturated fat | 0.49g | 0.755g | 2% |
| Fats | 0.62g | 1.73g | 2% |
| Copper | 0.21mg | 0.2mg | 1% |
| Calcium | 69mg | 80mg | 1% |
| Vitamin K | 0.6µg | 1% | |
| Vitamin C | 0.9mg | 0mg | 1% |
| Net carbs | 15.55g | 12.23g | N/A |
| Sugar | 0.37g | N/A | |
| Sodium | 0mg | 9mg | 0% |
| Vitamin E | 0.01mg | 0% | |
| Saturated fat | 0.098g | 0.193g | 0% |
| Monounsaturated fat | 0.142g | 0.295g | 0% |
| Tryptophan | 0.1mg | 0.05mg | 0% |
| Threonine | 0.289mg | 0.131mg | 0% |
| Isoleucine | 0.387mg | 0.159mg | 0% |
| Leucine | 0.7mg | 0.244mg | 0% |
| Lysine | 0.52mg | 0.212mg | 0% |
| Methionine | 0.111mg | 0.041mg | 0% |
| Phenylalanine | 0.471mg | 0.157mg | 0% |
| Valine | 0.504mg | 0.162mg | 0% |
| Histidine | 0.206mg | 0.093mg | 0% |
| Omega-3 - ALA | 0.177g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
21%
5%
Minerals Daily Need Coverage Score
43%
33%
Comparison summary
Which food is lower in Sugar?
Okara is lower in Sugar (difference - 0.37g)
Which food is lower in glycemic index?
Okara is lower in glycemic index (difference - 39)
Which food is cheaper?
Okara is cheaper (difference - $1.3)
Which food is lower in Cholesterol?
Navy beans is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Navy beans contains less Sodium (difference - 9mg)
Which food is lower in Saturated fat?
Navy beans is lower in Saturated fat (difference - 0.095g)
Which food is richer in minerals?
Navy beans is relatively richer in minerals
Which food is richer in vitamins?
Navy beans is relatively richer in vitamins