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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 is higher in Folate, Manganese, Iron, Copper, Phosphorus, Zinc, Vitamin B1, and Magnesium, yet Okara is higher in Selenium.
  • Chickpeas's daily need coverage for Folate is 37% more.
  • Chickpeas has 6 times more Vitamin B1 than Okara. While Chickpeas has 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

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.
Chickpeas
Chickpeas
8
:
2
Okara
Okara
Contains more Iron +122.3%
Contains more Magnesium +84.6%
Contains more Phosphorus +180%
Contains more Potassium +36.6%
Contains less Sodium -22.2%
Contains more Zinc +173.2%
Contains more Copper +76%
Contains more Manganese +155%
Contains more Calcium +63.3%
Contains more Selenium +186.5%
Chickpeas
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 109% 35% 72% 26% 1% 42% 118% 135% 21%
Okara
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 49% 19% 26% 19% 2% 16% 67% 53% 58%
Contains more Iron +122.3%
Contains more Magnesium +84.6%
Contains more Phosphorus +180%
Contains more Potassium +36.6%
Contains less Sodium -22.2%
Contains more Zinc +173.2%
Contains more Copper +76%
Contains more Manganese +155%
Contains more Calcium +63.3%
Contains more Selenium +186.5%

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.
Chickpeas
Chickpeas
10
:
0
Okara
Okara
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +480%
Contains more Vitamin B2 +215%
Contains more Vitamin B3 +426%
Contains more Vitamin B5 +225%
Contains more Vitamin B6 +20.9%
Contains more Folate +561.5%
Chickpeas
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 7% 0% 5% 30% 15% 10% 18% 33% 129% 0% 10%
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 +480%
Contains more Vitamin B2 +215%
Contains more Vitamin B3 +426%
Contains more Vitamin B5 +225%
Contains more Vitamin B6 +20.9%
Contains more Folate +561.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chickpeas
Chickpeas
4
:
1
Okara
Okara
Contains more Protein +151.7%
Contains more Fats +49.7%
Contains more Carbs +124.2%
Contains more Water +35.6%
Equal in Other - 0.88
Chickpeas
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
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 +151.7%
Contains more Fats +49.7%
Contains more Carbs +124.2%
Contains more Water +35.6%
Equal in Other - 0.88

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chickpeas
Chickpeas
2
:
1
Okara
Okara
Contains more Monounsaturated Fat +97.6%
Contains more Polyunsaturated fat +53.1%
Contains less Saturated Fat -28.3%
Chickpeas
13% 29% 58%
Saturated Fat: 0.269 g
Monounsaturated Fat: 0.583 g
Polyunsaturated fat: 1.156 g
Okara
16% 24% 61%
Saturated Fat: 0.193 g
Monounsaturated Fat: 0.295 g
Polyunsaturated fat: 0.755 g
Contains more Monounsaturated Fat +97.6%
Contains more Polyunsaturated fat +53.1%
Contains less Saturated Fat -28.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chickpeas Okara Opinion
Net carbs 19.82g 12.23g Chickpeas
Protein 8.86g 3.52g Chickpeas
Fats 2.59g 1.73g Chickpeas
Carbs 27.42g 12.23g Chickpeas
Calories 164kcal 76kcal Chickpeas
Sugar 4.8g Okara
Fiber 7.6g Chickpeas
Calcium 49mg 80mg Okara
Iron 2.89mg 1.3mg Chickpeas
Magnesium 48mg 26mg Chickpeas
Phosphorus 168mg 60mg Chickpeas
Potassium 291mg 213mg Chickpeas
Sodium 7mg 9mg Chickpeas
Zinc 1.53mg 0.56mg Chickpeas
Copper 0.352mg 0.2mg Chickpeas
Manganese 1.03mg 0.404mg Chickpeas
Selenium 3.7µg 10.6µg Okara
Vitamin A 27IU 0IU Chickpeas
Vitamin A RAE 1µg 0µg Chickpeas
Vitamin E 0.35mg Chickpeas
Vitamin C 1.3mg 0mg Chickpeas
Vitamin B1 0.116mg 0.02mg Chickpeas
Vitamin B2 0.063mg 0.02mg Chickpeas
Vitamin B3 0.526mg 0.1mg Chickpeas
Vitamin B5 0.286mg 0.088mg Chickpeas
Vitamin B6 0.139mg 0.115mg Chickpeas
Folate 172µg 26µg Chickpeas
Vitamin K 4µg Chickpeas
Tryptophan 0.085mg 0.05mg Chickpeas
Threonine 0.329mg 0.131mg Chickpeas
Isoleucine 0.38mg 0.159mg Chickpeas
Leucine 0.631mg 0.244mg Chickpeas
Lysine 0.593mg 0.212mg Chickpeas
Methionine 0.116mg 0.041mg Chickpeas
Phenylalanine 0.475mg 0.157mg Chickpeas
Valine 0.372mg 0.162mg Chickpeas
Histidine 0.244mg 0.093mg Chickpeas
Saturated Fat 0.269g 0.193g Okara
Monounsaturated Fat 0.583g 0.295g Chickpeas
Polyunsaturated fat 1.156g 0.755g Chickpeas

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpeas 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
21%
Chickpeas
5%
Okara
Minerals Daily Need Coverage Score
57%
Chickpeas
33%
Okara

Comparison summary

Which food is lower in Sugar?
Okara
Okara is lower in Sugar (difference - 4.8g)
Which food is lower in Saturated Fat?
Okara
Okara is lower in Saturated Fat (difference - 0.076g)
Which food is lower in glycemic index?
Okara
Okara is lower in glycemic index (difference - 36)
Which food is cheaper?
Okara
Okara is cheaper (difference - $1)
Which food contains less Sodium?
Chickpeas
Chickpeas contains less Sodium (difference - 2mg)
Which food is richer in minerals?
Chickpeas
Chickpeas is relatively richer in minerals
Which food is richer in vitamins?
Chickpeas
Chickpeas is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.