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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 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.
Great northern beans
Great northern beans
8
:
2
Okara
Okara
Contains more Iron +63.8%
Contains more Magnesium +92.3%
Contains more Phosphorus +175%
Contains more Potassium +83.6%
Contains less Sodium -77.8%
Contains more Zinc +57.1%
Contains more Copper +23.5%
Contains more Manganese +28.2%
Contains more Calcium +17.6%
Contains more Selenium +158.5%
Great northern beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 80% 36% 71% 35% 1% 24% 83% 68% 23%
Okara
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 49% 19% 26% 19% 2% 16% 67% 53% 58%
Contains more Iron +63.8%
Contains more Magnesium +92.3%
Contains more Phosphorus +175%
Contains more Potassium +83.6%
Contains less Sodium -77.8%
Contains more Zinc +57.1%
Contains more Copper +23.5%
Contains more Manganese +28.2%
Contains more Calcium +17.6%
Contains more Selenium +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.
Great northern beans
Great northern beans
8
:
0
Okara
Okara
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +690%
Contains more Vitamin B2 +195%
Contains more Vitamin B3 +581%
Contains more Vitamin B5 +202.3%
Contains more Folate +292.3%
Equal in Vitamin B6 - 0.115
Great northern 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% 5% 40% 14% 13% 16% 27% 77% 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 +690%
Contains more Vitamin B2 +195%
Contains more Vitamin B3 +581%
Contains more Vitamin B5 +202.3%
Contains more Folate +292.3%
Equal in Vitamin B6 - 0.115

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Great northern beans
Great northern beans
3
:
2
Okara
Okara
Contains more Protein +136.6%
Contains more Carbs +72.4%
Contains more Other +28.4%
Contains more Fats +284.4%
Contains more Water +18.3%
Great northern beans
8% 21% 69%
Protein: 8.33 g
Fats: 0.45 g
Carbs: 21.09 g
Water: 69 g
Other: 1.13 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 +136.6%
Contains more Carbs +72.4%
Contains more Other +28.4%
Contains more Fats +284.4%
Contains more Water +18.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Great northern beans
Great northern beans
1
:
2
Okara
Okara
Contains less Saturated Fat -27.5%
Contains more Monounsaturated Fat +1304.8%
Contains more Polyunsaturated fat +303.7%
Great northern beans
40% 6% 54%
Saturated Fat: 0.14 g
Monounsaturated Fat: 0.021 g
Polyunsaturated fat: 0.187 g
Okara
16% 24% 61%
Saturated Fat: 0.193 g
Monounsaturated Fat: 0.295 g
Polyunsaturated fat: 0.755 g
Contains less Saturated Fat -27.5%
Contains more Monounsaturated Fat +1304.8%
Contains more Polyunsaturated fat +303.7%

Comparison summary table

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Great northern beans Okara
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
16%
Great northern beans
5%
Okara
Minerals Daily Need Coverage Score
44%
Great northern beans
33%
Okara

Comparison summary

Which food contains less Sodium?
Great northern beans
Great northern beans contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Great northern beans
Great northern beans is lower in Saturated Fat (difference - 0.053g)
Which food is richer in minerals?
Great northern beans
Great northern beans is relatively richer in minerals
Which food is richer in vitamins?
Great northern beans
Great northern 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 lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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.