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  6. Navy beans vs. Okara

Navy beans vs. Okara — In-Depth Nutrition Comparison

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How are Navy beans and Okara different?

  • Navy beans is richer in Folate, Vitamin B1, Iron, Phosphorus, Magnesium, Manganese, and Potassium, while Okara is higher in Selenium.
  • Navy beans covers your daily need of Folate 29% more than Okara.
  • Navy beans contains 12 times more Vitamin B1 than Okara. Navy beans contains 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.

Infographic

Navy beans 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 38% 21% 34% 89% 70% 28% 62% 0% 69% 16%
Okara
Okara
2
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 +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%
~equal in Copper ~0.2mg

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 3% 0% 0.2% 0% 59% 15% 12% 16% 32% 0% 1.5% 105% 24%
Okara
Okara
0
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 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 +∞%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 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 +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
13% 19% 67%
Saturated Fat: Sat. Fat 0.098 g
Monounsaturated Fat: Mono. Fat 0.142 g
Polyunsaturated fat: Poly. Fat 0.49 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 -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.
Navy beans Okara
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Navy beans Okara Opinion
Calories 140kcal 76kcal Navy beans
Protein 8.23g 3.52g Navy beans
Fats 0.62g 1.73g Okara
Vitamin C 0.9mg 0mg Navy beans
Net carbs 15.55g 12.23g Navy beans
Carbs 26.05g 12.23g Navy beans
Magnesium 53mg 26mg Navy beans
Calcium 69mg 80mg Okara
Potassium 389mg 213mg Navy beans
Iron 2.36mg 1.3mg Navy beans
Sugar 0.37g Okara
Fiber 10.5g Navy beans
Copper 0.21mg 0.2mg Navy beans
Zinc 1.03mg 0.56mg Navy beans
Starch 15.4g Navy beans
Phosphorus 144mg 60mg Navy beans
Sodium 0mg 9mg Navy beans
Vitamin E 0.01mg Navy beans
Manganese 0.527mg 0.404mg Navy beans
Selenium 2.9µg 10.6µg Okara
Vitamin B1 0.237mg 0.02mg Navy beans
Vitamin B2 0.066mg 0.02mg Navy beans
Vitamin B3 0.649mg 0.1mg Navy beans
Vitamin B5 0.266mg 0.088mg Navy beans
Vitamin B6 0.138mg 0.115mg Navy beans
Vitamin K 0.6µg Navy beans
Folate 140µg 26µg Navy beans
Choline 44.7mg Navy beans
Saturated Fat 0.098g 0.193g Navy beans
Monounsaturated Fat 0.142g 0.295g Okara
Polyunsaturated fat 0.49g 0.755g Okara
Tryptophan 0.1mg 0.05mg Navy beans
Threonine 0.289mg 0.131mg Navy beans
Isoleucine 0.387mg 0.159mg Navy beans
Leucine 0.7mg 0.244mg Navy beans
Lysine 0.52mg 0.212mg Navy beans
Methionine 0.111mg 0.041mg Navy beans
Phenylalanine 0.471mg 0.157mg Navy beans
Valine 0.504mg 0.162mg Navy beans
Histidine 0.206mg 0.093mg Navy beans
Omega-3 - ALA 0.177g Navy beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy beans 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
21%
Navy beans
5%
Okara
Minerals Daily Need Coverage Score
43%
Navy beans
33%
Okara

Comparison summary

Which food is lower in Sugar?
Okara
Okara is lower in Sugar (difference - 0.37g)
Which food is lower in glycemic index?
Okara
Okara is lower in glycemic index (difference - 39)
Which food is cheaper?
Okara
Okara is cheaper (difference - $1.3)
Which food is lower in Cholesterol?
Navy beans
Navy beans is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Navy beans
Navy beans contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Navy beans
Navy beans is lower in Saturated Fat (difference - 0.095g)
Which food is richer in minerals?
Navy beans
Navy beans is relatively richer in minerals
Which food is richer in vitamins?
Navy beans
Navy beans is relatively richer in vitamins

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. Navy beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/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.