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  6. Chickpeas vs. Okara

Chickpeas vs. Okara — In-Depth Nutrition Comparison

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What are the differences between chickpeas and okara?

  • Chickpeas are higher in folate, manganese, iron, copper, phosphorus, protein, zinc, vitamin B1, and magnesium, yet okara is higher in selenium.
  • Chickpeas' daily need coverage for folate is 37% more.
  • Chickpeas have 6 times more vitamin B1 than okara. While chickpeas have 0.116mg of vitamin B1, okara has only 0.02mg.

We used Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt and Okara types in this article.

Infographic

Chickpeas vs Okara infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 15% 26% 108% 117% 42% 72% 0.91% 134% 20%
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 +84.6%
Contains more PotassiumPotassium +36.6%
Contains more IronIron +122.3%
Contains more CopperCopper +76%
Contains more ZincZinc +173.2%
Contains more PhosphorusPhosphorus +180%
Contains less SodiumSodium -22.2%
Contains more ManganeseManganese +155%
Contains more CalciumCalcium +63.3%
Contains more SeleniumSelenium +186.5%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 4.3% 0% 0.33% 7% 29% 15% 9.9% 17% 32% 0% 10% 129%
Okara
Okara
0
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 5% 4.6% 1.9% 5.3% 27% 0% 0% 20%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +480%
Contains more Vitamin B2Vitamin B2 +215%
Contains more Vitamin B3Vitamin B3 +426%
Contains more Vitamin B5Vitamin B5 +225%
Contains more Vitamin B6Vitamin B6 +20.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +561.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chickpeas Okara DV% diff.
Folate 172µg 26µg 37%
Fiber 7.6g 30%
Manganese 1.03mg 0.404mg 27%
Iron 2.89mg 1.3mg 20%
Copper 0.352mg 0.2mg 17%
Phosphorus 168mg 60mg 15%
Selenium 3.7µg 10.6µg 13%
Protein 8.86g 3.52g 11%
Zinc 1.53mg 0.56mg 9%
Vitamin B1 0.116mg 0.02mg 8%
Choline 42.8mg 8%
Carbs 27.42g 12.23g 5%
Magnesium 48mg 26mg 5%
Calories 164kcal 76kcal 4%
Vitamin B5 0.286mg 0.088mg 4%
Calcium 49mg 80mg 3%
Vitamin B2 0.063mg 0.02mg 3%
Vitamin B3 0.526mg 0.1mg 3%
Vitamin K 4µg 3%
Polyunsaturated fat 1.156g 0.755g 3%
Potassium 291mg 213mg 2%
Vitamin E 0.35mg 2%
Vitamin B6 0.139mg 0.115mg 2%
Fats 2.59g 1.73g 1%
Vitamin C 1.3mg 0mg 1%
Monounsaturated fat 0.583g 0.295g 1%
Protein per 100 calories 5.4g 4.6g N/A
Calories per 10 g protein 185kcal 216kcal N/A
Weight per 100 calories 61g 132g N/A
Unsaturated / Saturated Fat ratio 6.5 5.4 N/A
Net carbs 19.82g 12.23g N/A
Sugar 4.8g N/A
Sodium 7mg 9mg 0%
Vitamin A 1µg 0µg 0%
Saturated fat 0.269g 0.193g 0%
Tryptophan 0.085mg 0.05mg 0%
Threonine 0.329mg 0.131mg 0%
Isoleucine 0.38mg 0.159mg 0%
Leucine 0.631mg 0.244mg 0%
Lysine 0.593mg 0.212mg 0%
Methionine 0.116mg 0.041mg 0%
Phenylalanine 0.475mg 0.157mg 0%
Valine 0.372mg 0.162mg 0%
Histidine 0.244mg 0.093mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 27% 60%
Protein: 8.86 g
Fats: 2.59 g
Carbs: 27.42 g
Water: 60.21 g
Other: 0.92 g
Okara
Okara
1
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 +151.7%
Contains more FatsFats +49.7%
Contains more CarbsCarbs +124.2%
Contains more WaterWater +35.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 29% 58%
Saturated fat: Sat. Fat 0.269 g
Monounsaturated fat: Mono. Fat 0.583 g
Polyunsaturated fat: Poly. Fat 1.156 g
Okara
Okara
1
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 more Mono. FatMonounsaturated fat +97.6%
Contains more Poly. FatPolyunsaturated fat +53.1%
Contains less Sat. FatSaturated fat -28.3%

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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. Chickpeas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173757/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.