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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, 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 7 times more vitamin B3 than okara. While fava beans contain 0.711mg of vitamin B3, okara contains only 0.1mg.

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

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.
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

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 1% 0.33% 0.4% 0% 24% 21% 13% 9.4% 17% 0% 7.3% 78% 17%
Okara
Okara
1
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0% 0% 5% 4.6% 1.9% 5.3% 27% 0% 0% 20% 0%
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 CholineCholine +∞%
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%
Calcium 36mg 80mg 4%
Magnesium 43mg 26mg 4%
Vitamin B3 0.711mg 0.1mg 4%
Zinc 1.01mg 0.56mg 4%
Polyunsaturated fat 0.164g 0.755g 4%
Iron 1.5mg 1.3mg 3%
Vitamin B6 0.072mg 0.115mg 3%
Vitamin K 2.9µg 2%
Calories 110kcal 76kcal 2%
Fats 0.4g 1.73g 2%
Potassium 268mg 213mg 2%
Carbs 19.65g 12.23g 2%
Manganese 0.421mg 0.404mg 1%
Saturated fat 0.066g 0.193g 1%
Monounsaturated fat 0.079g 0.295g 1%
Vitamin B5 0.157mg 0.088mg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 14.25g 12.23g N/A
Sugar 1.82g N/A
Sodium 5mg 9mg 0%
Vitamin E 0.02mg 0%
Vitamin A 1µg 0µg 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
3
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%
~equal in Other ~0.88g

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.