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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, protein, magnesium, and phosphorus, while okara has more selenium and copper.
  • Okara covers your daily need for 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

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 40% 19% 33% 41% 38% 17% 44% 0.78% 50% 6.5%
Okara
Okara
4
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 +115.4%
Contains more PotassiumPotassium +73.7%
Contains more ZincZinc +14.3%
Contains more PhosphorusPhosphorus +70%
Contains less SodiumSodium -33.3%
Contains more CalciumCalcium +27%
Contains more IronIron +20.4%
Contains more CopperCopper +73.9%
Contains more SeleniumSelenium +783.3%
~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 4% 0% 0% 0% 33% 14% 10% 13% 24% 0% 0% 56%
Okara
Okara
0
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 B1Vitamin B1 +550%
Contains more Vitamin B2Vitamin B2 +210%
Contains more Vitamin B3Vitamin B3 +446%
Contains more Vitamin B5Vitamin B5 +152.3%
Contains more FolateFolate +188.5%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin B6 ~0.115mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient French beans Okara DV% diff.
Fiber 9.4g 38%
Selenium 1.2µg 10.6µg 17%
Folate 75µg 26µg 12%
Copper 0.115mg 0.2mg 9%
Vitamin B1 0.13mg 0.02mg 9%
Protein 7.05g 3.52g 7%
Magnesium 56mg 26mg 7%
Phosphorus 102mg 60mg 6%
Potassium 370mg 213mg 5%
Carbs 24.02g 12.23g 4%
Calories 129kcal 76kcal 3%
Iron 1.08mg 1.3mg 3%
Vitamin B2 0.062mg 0.02mg 3%
Vitamin B3 0.546mg 0.1mg 3%
Vitamin B5 0.222mg 0.088mg 3%
Calcium 63mg 80mg 2%
Polyunsaturated fat 0.453g 0.755g 2%
Fats 0.76g 1.73g 1%
Vitamin C 1.2mg 0mg 1%
Zinc 0.64mg 0.56mg 1%
Manganese 0.382mg 0.404mg 1%
Vitamin B6 0.105mg 0.115mg 1%
Saturated fat 0.083g 0.193g 1%
Monounsaturated fat 0.052g 0.295g 1%
Protein per 100 calories 5.5g 4.6g N/A
Calories per 10 g protein 183kcal 216kcal N/A
Weight per 100 calories 78g 132g N/A
Net carbs 14.62g 12.23g N/A
Sodium 6mg 9mg 0%
Tryptophan 0.083mg 0.05mg 0%
Threonine 0.297mg 0.131mg 0%
Isoleucine 0.311mg 0.159mg 0%
Leucine 0.563mg 0.244mg 0%
Lysine 0.484mg 0.212mg 0%
Methionine 0.106mg 0.041mg 0%
Phenylalanine 0.381mg 0.157mg 0%
Valine 0.369mg 0.162mg 0%
Histidine 0.196mg 0.093mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 24% 67%
Protein: 7.05 g
Fats: 0.76 g
Carbs: 24.02 g
Water: 66.57 g
Other: 1.6 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 +100.3%
Contains more CarbsCarbs +96.4%
Contains more FatsFats +127.6%
Contains more WaterWater +22.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 9% 77%
Saturated fat: Sat. Fat 0.083 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.453 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 -57%
Contains more Mono. FatMonounsaturated fat +467.3%
Contains more Poly. FatPolyunsaturated fat +66.7%

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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. 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.