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, 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.
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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.
| 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
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.
| 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% |
| Contains more CholineCholine | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
| Vitamin B5 | 0.286mg | 0.088mg | 4% |
| Calories | 164kcal | 76kcal | 4% |
| Vitamin B2 | 0.063mg | 0.02mg | 3% |
| Calcium | 49mg | 80mg | 3% |
| Vitamin B3 | 0.526mg | 0.1mg | 3% |
| Vitamin K | 4µg | 3% | |
| Polyunsaturated fat | 1.156g | 0.755g | 3% |
| Vitamin E | 0.35mg | 2% | |
| Potassium | 291mg | 213mg | 2% |
| Vitamin B6 | 0.139mg | 0.115mg | 2% |
| Fats | 2.59g | 1.73g | 1% |
| Monounsaturated fat | 0.583g | 0.295g | 1% |
| Vitamin C | 1.3mg | 0mg | 1% |
| 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
| Contains more ProteinProtein | +151.7% |
| Contains more FatsFats | +49.7% |
| Contains more CarbsCarbs | +124.2% |
| Contains more WaterWater | +35.6% |
~equal in
Other
~0.88g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +97.6% |
| Contains more Poly. FatPolyunsaturated fat | +53.1% |
| Contains less Sat. FatSaturated fat | -28.3% |
