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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 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.

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 ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Navy beans Okara 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

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%

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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.