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  6. Black gram vs. Okara

Black gram vs. Okara — In-Depth Nutrition Comparison

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The main differences between black gram and okara

  • Black gram has more folate, phosphorus, vitamin B1, magnesium, vitamin B3, vitamin B5, and iron; however, okara has more selenium and copper.
  • Daily need coverage for folate for black gram is 17% higher.
  • Okara has 15 times less vitamin B3 than black gram. Black gram has 1.5mg of vitamin B3, while okara has 0.1mg.

Food types used in this article are Mungo beans, mature seeds, cooked, boiled, without salt and Okara.

Infographic

Black gram 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 45% 16% 20% 66% 46% 23% 67% 0.91% 54% 14%
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 +142.3%
Contains more IronIron +34.6%
Contains more ZincZinc +48.2%
Contains more PhosphorusPhosphorus +160%
Contains less SodiumSodium -22.2%
Contains more CalciumCalcium +50.9%
Contains more CopperCopper +43.9%
Contains more SeleniumSelenium +324%
~equal in Potassium ~213mg
~equal in Manganese ~0.404mg

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 3.3% 0.67% 3% 0% 38% 17% 28% 26% 13% 0% 6.8% 71% 16%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +650%
Contains more Vitamin B2Vitamin B2 +275%
Contains more Vitamin B3Vitamin B3 +1400%
Contains more Vitamin B5Vitamin B5 +392%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +261.5%
Contains more CholineCholine +∞%
Contains more Vitamin B6Vitamin B6 +98.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black gram Okara DV% diff.
Fiber 6.4g 26%
Folate 94µg 26µg 17%
Selenium 2.5µg 10.6µg 15%
Phosphorus 156mg 60mg 14%
Vitamin B1 0.15mg 0.02mg 11%
Magnesium 63mg 26mg 9%
Vitamin B3 1.5mg 0.1mg 9%
Protein 7.54g 3.52g 8%
Copper 0.139mg 0.2mg 7%
Vitamin B5 0.433mg 0.088mg 7%
Iron 1.75mg 1.3mg 6%
Choline 29.6mg 5%
Vitamin B2 0.075mg 0.02mg 4%
Vitamin B6 0.058mg 0.115mg 4%
Calcium 53mg 80mg 3%
Polyunsaturated fat 0.359g 0.755g 3%
Fats 0.55g 1.73g 2%
Carbs 18.34g 12.23g 2%
Vitamin K 2.7µg 2%
Zinc 0.83mg 0.56mg 2%
Monounsaturated fat 0.029g 0.295g 1%
Saturated fat 0.038g 0.193g 1%
Calories 105kcal 76kcal 1%
Vitamin E 0.15mg 1%
Potassium 231mg 213mg 1%
Vitamin C 1mg 0mg 1%
Net carbs 11.94g 12.23g N/A
Sugar 2.01g N/A
Sodium 7mg 9mg 0%
Vitamin A 2µg 0µg 0%
Manganese 0.412mg 0.404mg 0%
Tryptophan 0.078mg 0.05mg 0%
Threonine 0.262mg 0.131mg 0%
Isoleucine 0.385mg 0.159mg 0%
Leucine 0.625mg 0.244mg 0%
Lysine 0.5mg 0.212mg 0%
Methionine 0.11mg 0.041mg 0%
Phenylalanine 0.44mg 0.157mg 0%
Valine 0.423mg 0.162mg 0%
Histidine 0.211mg 0.093mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 18% 73%
Protein: 7.54 g
Fats: 0.55 g
Carbs: 18.34 g
Water: 72.51 g
Other: 1.06 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 +114.2%
Contains more CarbsCarbs +50%
Contains more OtherOther +20.5%
Contains more FatsFats +214.5%
Contains more WaterWater +12.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 7% 84%
Saturated fat: Sat. Fat 0.038 g
Monounsaturated fat: Mono. Fat 0.029 g
Polyunsaturated fat: Poly. Fat 0.359 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 -80.3%
Contains more Mono. FatMonounsaturated fat +917.2%
Contains more Poly. FatPolyunsaturated fat +110.3%

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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. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172427/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.