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  6. Fava beans vs. Okara

Fava beans vs. Okara — In-Depth Nutrition Comparison

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Summary of differences between fava beans and okara

  • Fava beans have more folate, protein, phosphorus, copper, vitamin B1, and vitamin B2, while okara has more selenium.
  • Fava beans cover your daily need for folate 20% more than okara.
  • Fava beans contain 5 times more vitamin B1 than okara. While fava beans contain 0.097mg of vitamin B1, okara contains only 0.02mg.

These are the specific foods used in this comparison Broadbeans (fava beans), mature seeds, cooked, boiled, without salt and Okara.

Infographic

Fava beans 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 31% 11% 24% 56% 86% 28% 54% 0.65% 55% 14%
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 +65.4%
Contains more PotassiumPotassium +25.8%
Contains more IronIron +15.4%
Contains more CopperCopper +29.5%
Contains more ZincZinc +80.4%
Contains more PhosphorusPhosphorus +108.3%
Contains less SodiumSodium -44.4%
Contains more CalciumCalcium +122.2%
Contains more SeleniumSelenium +307.7%
~equal in Manganese ~0.404mg

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 1% 0% 0.33% 0.4% 24% 21% 13% 9.4% 17% 0% 7.3% 78%
Okara
Okara
1
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 +385%
Contains more Vitamin B2Vitamin B2 +345%
Contains more Vitamin B3Vitamin B3 +611%
Contains more Vitamin B5Vitamin B5 +78.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +300%
Contains more Vitamin B6Vitamin B6 +59.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Fava beans Okara DV% diff.
Fiber 5.4g 22%
Folate 104µg 26µg 20%
Selenium 2.6µg 10.6µg 15%
Phosphorus 125mg 60mg 9%
Protein 7.6g 3.52g 8%
Copper 0.259mg 0.2mg 7%
Vitamin B1 0.097mg 0.02mg 6%
Choline 30.6mg 6%
Vitamin B2 0.089mg 0.02mg 5%
Magnesium 43mg 26mg 4%
Calcium 36mg 80mg 4%
Zinc 1.01mg 0.56mg 4%
Vitamin B3 0.711mg 0.1mg 4%
Polyunsaturated fat 0.164g 0.755g 4%
Iron 1.5mg 1.3mg 3%
Vitamin B6 0.072mg 0.115mg 3%
Calories 110kcal 76kcal 2%
Fats 0.4g 1.73g 2%
Carbs 19.65g 12.23g 2%
Potassium 268mg 213mg 2%
Vitamin K 2.9µg 2%
Manganese 0.421mg 0.404mg 1%
Vitamin B5 0.157mg 0.088mg 1%
Saturated fat 0.066g 0.193g 1%
Monounsaturated fat 0.079g 0.295g 1%
Protein per 100 calories 6.9g 4.6g N/A
Calories per 10 g protein 145kcal 216kcal N/A
Weight per 100 calories 91g 132g N/A
Vitamin C 0.3mg 0mg 0%
Net carbs 14.25g 12.23g N/A
Sugar 1.82g N/A
Sodium 5mg 9mg 0%
Vitamin A 1µg 0µg 0%
Vitamin E 0.02mg 0%
Tryptophan 0.072mg 0.05mg 0%
Threonine 0.27mg 0.131mg 0%
Isoleucine 0.306mg 0.159mg 0%
Leucine 0.572mg 0.244mg 0%
Lysine 0.486mg 0.212mg 0%
Methionine 0.062mg 0.041mg 0%
Phenylalanine 0.321mg 0.157mg 0%
Valine 0.338mg 0.162mg 0%
Histidine 0.193mg 0.093mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 20% 72%
Protein: 7.6 g
Fats: 0.4 g
Carbs: 19.65 g
Water: 71.54 g
Other: 0.81 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 +115.9%
Contains more CarbsCarbs +60.7%
Contains more FatsFats +332.5%
Contains more WaterWater +14.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 26% 53%
Saturated fat: Sat. Fat 0.066 g
Monounsaturated fat: Mono. Fat 0.079 g
Polyunsaturated fat: Poly. Fat 0.164 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 -65.8%
Contains more Mono. FatMonounsaturated fat +273.4%
Contains more Poly. FatPolyunsaturated fat +360.4%

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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. Fava beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173753/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.