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
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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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.33 g
Fats:
0.45 g
Carbs:
21.09 g
Water:
69 g
Other:
1.13 g
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
Saturated fat:
Sat. Fat
0.14 g
Monounsaturated fat:
Mono. Fat
0.021 g
Polyunsaturated fat:
Poly. Fat
0.187 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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
15%
5%
Minerals Daily Need Coverage Score
44%
33%
Comparison summary
Which food contains less Sodium?
Great northern beans contains less Sodium (difference - 7mg)
Which food is lower in Saturated fat?
Great northern beans is lower in Saturated fat (difference - 0.053g)
Which food is richer in minerals?
Great northern beans is relatively richer in minerals
Which food is richer in vitamins?
Great northern beans is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)