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  6. French beans vs. Okara

French beans vs. Okara — In-Depth Nutrition Comparison

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Summary of differences between French beans and Okara

  • French beans has more Folate, Vitamin B1, Magnesium, and Phosphorus, while Okara has more Selenium, and Copper.
  • Okara covers your daily need of Selenium 17% more than French beans.
  • French beans contains 7 times more Vitamin B1 than Okara. While French beans contains 0.13mg of Vitamin B1, Okara contains only 0.02mg.

These are the specific foods used in this comparison Beans, french, mature seeds, cooked, boiled, without salt and Okara.

Infographic

French 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.
French beans
French beans
5
:
5
Okara
Okara
Contains more Magnesium +115.4%
Contains more Phosphorus +70%
Contains more Potassium +73.7%
Contains less Sodium -33.3%
Contains more Zinc +14.3%
Contains more Calcium +27%
Contains more Iron +20.4%
Contains more Copper +73.9%
Contains more Selenium +783.3%
Equal in Manganese - 0.404
French beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 41% 40% 44% 33% 1% 18% 39% 50% 7%
Okara
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 49% 19% 26% 19% 2% 16% 67% 53% 58%
Contains more Magnesium +115.4%
Contains more Phosphorus +70%
Contains more Potassium +73.7%
Contains less Sodium -33.3%
Contains more Zinc +14.3%
Contains more Calcium +27%
Contains more Iron +20.4%
Contains more Copper +73.9%
Contains more Selenium +783.3%
Equal in Manganese - 0.404

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.
French beans
French beans
7
:
1
Okara
Okara
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +550%
Contains more Vitamin B2 +210%
Contains more Vitamin B3 +446%
Contains more Vitamin B5 +152.3%
Contains more Folate +188.5%
Equal in Vitamin B6 - 0.115
French beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 4% 33% 15% 11% 14% 25% 57% 0% 0%
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 +550%
Contains more Vitamin B2 +210%
Contains more Vitamin B3 +446%
Contains more Vitamin B5 +152.3%
Contains more Folate +188.5%
Equal in Vitamin B6 - 0.115

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
French beans
French beans
3
:
2
Okara
Okara
Contains more Protein +100.3%
Contains more Carbs +96.4%
Contains more Other +81.8%
Contains more Fats +127.6%
Contains more Water +22.6%
French beans
7% 24% 67%
Protein: 7.05 g
Fats: 0.76 g
Carbs: 24.02 g
Water: 66.57 g
Other: 1.6 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 +100.3%
Contains more Carbs +96.4%
Contains more Other +81.8%
Contains more Fats +127.6%
Contains more Water +22.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
French beans
French beans
1
:
2
Okara
Okara
Contains less Saturated Fat -57%
Contains more Monounsaturated Fat +467.3%
Contains more Polyunsaturated fat +66.7%
French beans
14% 9% 77%
Saturated Fat: 0.083 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.453 g
Okara
16% 24% 61%
Saturated Fat: 0.193 g
Monounsaturated Fat: 0.295 g
Polyunsaturated fat: 0.755 g
Contains less Saturated Fat -57%
Contains more Monounsaturated Fat +467.3%
Contains more Polyunsaturated fat +66.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient French beans Okara Opinion
Net carbs 14.62g 12.23g French beans
Protein 7.05g 3.52g French beans
Fats 0.76g 1.73g Okara
Carbs 24.02g 12.23g French beans
Calories 129kcal 76kcal French beans
Fiber 9.4g French beans
Calcium 63mg 80mg Okara
Iron 1.08mg 1.3mg Okara
Magnesium 56mg 26mg French beans
Phosphorus 102mg 60mg French beans
Potassium 370mg 213mg French beans
Sodium 6mg 9mg French beans
Zinc 0.64mg 0.56mg French beans
Copper 0.115mg 0.2mg Okara
Manganese 0.382mg 0.404mg Okara
Selenium 1.2µg 10.6µg Okara
Vitamin A 3IU 0IU French beans
Vitamin C 1.2mg 0mg French beans
Vitamin B1 0.13mg 0.02mg French beans
Vitamin B2 0.062mg 0.02mg French beans
Vitamin B3 0.546mg 0.1mg French beans
Vitamin B5 0.222mg 0.088mg French beans
Vitamin B6 0.105mg 0.115mg Okara
Folate 75µg 26µg French beans
Tryptophan 0.083mg 0.05mg French beans
Threonine 0.297mg 0.131mg French beans
Isoleucine 0.311mg 0.159mg French beans
Leucine 0.563mg 0.244mg French beans
Lysine 0.484mg 0.212mg French beans
Methionine 0.106mg 0.041mg French beans
Phenylalanine 0.381mg 0.157mg French beans
Valine 0.369mg 0.162mg French beans
Histidine 0.196mg 0.093mg French beans
Saturated Fat 0.083g 0.193g French beans
Monounsaturated Fat 0.052g 0.295g Okara
Polyunsaturated fat 0.453g 0.755g Okara

Which food is preferable for your diet?

ok
ok
is better in case of low diet
French beans 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
13%
French beans
5%
Okara
Minerals Daily Need Coverage Score
29%
French beans
33%
Okara

Comparison summary

Which food is lower in glycemic index?
Okara
Okara is lower in glycemic index (difference - 20)
Which food contains less Sodium?
French beans
French beans contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
French beans
French beans is lower in Saturated Fat (difference - 0.11g)
Which food is richer in vitamins?
French beans
French beans is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. French beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173739/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.