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  6. Great northern beans vs. Okara

Great northern beans vs. Okara — In-Depth Nutrition Comparison

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A recap on the differences between great northern beans and okara

  • Great northern beans has more folate, phosphorus, vitamin B1, iron, magnesium, potassium, and copper; however, okara is higher in selenium.
  • Great northern beans covers your daily folate needs 19% more than okara.
  • Okara contains 8 times less vitamin B1 than great northern beans. Great northern beans contains 0.158mg of vitamin B1, while okara contains 0.02mg.

Food varieties used in this article are Beans, great northern, mature seeds, cooked, boiled, without salt and Okara.

Infographic

Great northern 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 36% 20% 35% 80% 82% 24% 71% 0.26% 68% 22%
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 +92.3%
Contains more PotassiumPotassium +83.6%
Contains more IronIron +63.8%
Contains more CopperCopper +23.5%
Contains more ZincZinc +57.1%
Contains more PhosphorusPhosphorus +175%
Contains less SodiumSodium -77.8%
Contains more ManganeseManganese +28.2%
Contains more CalciumCalcium +17.6%
Contains more SeleniumSelenium +158.5%

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.
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 4.3% 0% 0% 0% 40% 14% 13% 16% 27% 0% 0% 77% 0%
Okara
Okara
0
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 B1Vitamin B1 +690%
Contains more Vitamin B2Vitamin B2 +195%
Contains more Vitamin B3Vitamin B3 +581%
Contains more Vitamin B5Vitamin B5 +202.3%
Contains more FolateFolate +292.3%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.115mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Great northern beans Okara DV% diff.
Fiber 7g 28%
Folate 102µg 26µg 19%
Phosphorus 165mg 60mg 15%
Vitamin B1 0.158mg 0.02mg 12%
Selenium 4.1µg 10.6µg 12%
Protein 8.33g 3.52g 10%
Iron 2.13mg 1.3mg 10%
Magnesium 50mg 26mg 6%
Copper 0.247mg 0.2mg 5%
Manganese 0.518mg 0.404mg 5%
Potassium 391mg 213mg 5%
Vitamin B3 0.681mg 0.1mg 4%
Vitamin B5 0.266mg 0.088mg 4%
Polyunsaturated fat 0.187g 0.755g 4%
Carbs 21.09g 12.23g 3%
Zinc 0.88mg 0.56mg 3%
Vitamin B2 0.059mg 0.02mg 3%
Calories 118kcal 76kcal 2%
Fats 0.45g 1.73g 2%
Calcium 68mg 80mg 1%
Vitamin C 1.3mg 0mg 1%
Monounsaturated fat 0.021g 0.295g 1%
Net carbs 14.09g 12.23g N/A
Sodium 2mg 9mg 0%
Vitamin B6 0.117mg 0.115mg 0%
Saturated fat 0.14g 0.193g 0%
Tryptophan 0.099mg 0.05mg 0%
Threonine 0.351mg 0.131mg 0%
Isoleucine 0.368mg 0.159mg 0%
Leucine 0.665mg 0.244mg 0%
Lysine 0.572mg 0.212mg 0%
Methionine 0.125mg 0.041mg 0%
Phenylalanine 0.451mg 0.157mg 0%
Valine 0.436mg 0.162mg 0%
Histidine 0.232mg 0.093mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 21% 69%
Protein: 8.33 g
Fats: 0.45 g
Carbs: 21.09 g
Water: 69 g
Other: 1.13 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 +136.6%
Contains more CarbsCarbs +72.4%
Contains more OtherOther +28.4%
Contains more FatsFats +284.4%
Contains more WaterWater +18.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
40% 6% 54%
Saturated fat: Sat. Fat 0.14 g
Monounsaturated fat: Mono. Fat 0.021 g
Polyunsaturated fat: Poly. Fat 0.187 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 -27.5%
Contains more Mono. FatMonounsaturated fat +1304.8%
Contains more Poly. FatPolyunsaturated fat +303.7%

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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. Great northern beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175191/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.