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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 from 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.
Black gram
Black gram
7
:
3
Okara
Okara
Contains more Iron +34.6%
Contains more Magnesium +142.3%
Contains more Phosphorus +160%
Contains less Sodium -22.2%
Contains more Zinc +48.2%
Contains more Calcium +50.9%
Contains more Copper +43.9%
Contains more Selenium +324%
Equal in Potassium - 213
Equal in Manganese - 0.404
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 66% 45% 67% 21% 1% 23% 47% 54% 14%
Okara
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 49% 19% 26% 19% 2% 16% 67% 53% 58%
Contains more Iron +34.6%
Contains more Magnesium +142.3%
Contains more Phosphorus +160%
Contains less Sodium -22.2%
Contains more Zinc +48.2%
Contains more Calcium +50.9%
Contains more Copper +43.9%
Contains more Selenium +324%
Equal in Potassium - 213
Equal in Manganese - 0.404

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.
Black gram
Black gram
9
:
1
Okara
Okara
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +650%
Contains more Vitamin B2 +275%
Contains more Vitamin B3 +1400%
Contains more Vitamin B5 +392%
Contains more Folate +261.5%
Contains more Vitamin B6 +98.3%
Black gram
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 3% 0% 4% 38% 18% 29% 26% 14% 71% 0% 7%
Okara
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 5% 5% 2% 6% 27% 20% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +650%
Contains more Vitamin B2 +275%
Contains more Vitamin B3 +1400%
Contains more Vitamin B5 +392%
Contains more Folate +261.5%
Contains more Vitamin B6 +98.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black gram
Black gram
3
:
2
Okara
Okara
Contains more Protein +114.2%
Contains more Carbs +50%
Contains more Other +20.5%
Contains more Fats +214.5%
Contains more Water +12.6%
Black gram
8% 18% 73%
Protein: 7.54 g
Fats: 0.55 g
Carbs: 18.34 g
Water: 72.51 g
Other: 1.06 g
Okara
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 Protein +114.2%
Contains more Carbs +50%
Contains more Other +20.5%
Contains more Fats +214.5%
Contains more Water +12.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black gram
Black gram
1
:
2
Okara
Okara
Contains less Saturated Fat -80.3%
Contains more Monounsaturated Fat +917.2%
Contains more Polyunsaturated fat +110.3%
Black gram
9% 7% 84%
Saturated Fat: 0.038 g
Monounsaturated Fat: 0.029 g
Polyunsaturated fat: 0.359 g
Okara
16% 24% 61%
Saturated Fat: 0.193 g
Monounsaturated Fat: 0.295 g
Polyunsaturated fat: 0.755 g
Contains less Saturated Fat -80.3%
Contains more Monounsaturated Fat +917.2%
Contains more Polyunsaturated fat +110.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Black gram Okara
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Black gram Okara Opinion
Net carbs 11.94g 12.23g Okara
Protein 7.54g 3.52g Black gram
Fats 0.55g 1.73g Okara
Carbs 18.34g 12.23g Black gram
Calories 105kcal 76kcal Black gram
Sugar 2.01g Okara
Fiber 6.4g Black gram
Calcium 53mg 80mg Okara
Iron 1.75mg 1.3mg Black gram
Magnesium 63mg 26mg Black gram
Phosphorus 156mg 60mg Black gram
Potassium 231mg 213mg Black gram
Sodium 7mg 9mg Black gram
Zinc 0.83mg 0.56mg Black gram
Copper 0.139mg 0.2mg Okara
Manganese 0.412mg 0.404mg Black gram
Selenium 2.5µg 10.6µg Okara
Vitamin A 31IU 0IU Black gram
Vitamin A RAE 2µg 0µg Black gram
Vitamin E 0.15mg Black gram
Vitamin C 1mg 0mg Black gram
Vitamin B1 0.15mg 0.02mg Black gram
Vitamin B2 0.075mg 0.02mg Black gram
Vitamin B3 1.5mg 0.1mg Black gram
Vitamin B5 0.433mg 0.088mg Black gram
Vitamin B6 0.058mg 0.115mg Okara
Folate 94µg 26µg Black gram
Vitamin K 2.7µg Black gram
Tryptophan 0.078mg 0.05mg Black gram
Threonine 0.262mg 0.131mg Black gram
Isoleucine 0.385mg 0.159mg Black gram
Leucine 0.625mg 0.244mg Black gram
Lysine 0.5mg 0.212mg Black gram
Methionine 0.11mg 0.041mg Black gram
Phenylalanine 0.44mg 0.157mg Black gram
Valine 0.423mg 0.162mg Black gram
Histidine 0.211mg 0.093mg Black gram
Saturated Fat 0.038g 0.193g Black gram
Monounsaturated Fat 0.029g 0.295g Okara
Polyunsaturated fat 0.359g 0.755g Okara

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Okara
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
17%
Black gram
5%
Okara
Minerals Daily Need Coverage Score
35%
Black gram
33%
Okara

Comparison summary

Which food is lower in Sugar?
Okara
Okara is lower in Sugar (difference - 2.01g)
Which food is lower in glycemic index?
Okara
Okara is lower in glycemic index (difference - 43)
Which food is cheaper?
Okara
Okara is cheaper (difference - $1.5)
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.155g)
Which food is richer in vitamins?
Black gram
Black gram is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.