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  6. Lima beans vs. Okara

Lima beans vs. Okara — In-Depth Nutrition Comparison

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Important differences between lima beans and okara

  • Lima beans have more folate, iron, vitamin B1, potassium, phosphorus, and vitamin B5; however, okara is richer in selenium and calcium.
  • Lima beans' daily need coverage for folate is 14% more.
  • Lima beans contain 8 times more Vitamin B1 than okara. Lima beans contain 0.161mg of Vitamin B1, while okara contains 0.02mg.

The food varieties used in the comparison are Lima beans, large, mature seeds, cooked, boiled, without salt and Okara.

Infographic

Lima 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 31% 5.1% 45% 90% 78% 26% 48% 0.26% 67% 25%
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 +65.4%
Contains more PotassiumPotassium +138.5%
Contains more IronIron +83.8%
Contains more CopperCopper +17.5%
Contains more ZincZinc +69.6%
Contains more PhosphorusPhosphorus +85%
Contains less SodiumSodium -77.8%
Contains more ManganeseManganese +27.7%
Contains more CalciumCalcium +370.6%
Contains more SeleniumSelenium +135.6%

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 0% 0% 3.6% 0% 40% 13% 7.9% 25% 37% 0% 5% 62% 18%
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +705%
Contains more Vitamin B2Vitamin B2 +175%
Contains more Vitamin B3Vitamin B3 +321%
Contains more Vitamin B5Vitamin B5 +379.5%
Contains more Vitamin B6Vitamin B6 +40%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +219.2%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 21% 70%
Protein: 7.8 g
Fats: 0.38 g
Carbs: 20.88 g
Water: 69.79 g
Other: 1.15 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 +121.6%
Contains more CarbsCarbs +70.7%
Contains more OtherOther +30.7%
Contains more FatsFats +355.3%
Contains more WaterWater +17%

Fat Type Comparison

Fat type breakdown side-by-side comparison
30% 12% 58%
Saturated Fat: Sat. Fat 0.089 g
Monounsaturated Fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.171 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 -53.9%
Contains more Mono. FatMonounsaturated Fat +767.6%
Contains more Poly. FatPolyunsaturated fat +341.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lima beans Okara Opinion
Calories 115kcal 76kcal Lima beans
Protein 7.8g 3.52g Lima beans
Fats 0.38g 1.73g Okara
Net carbs 13.88g 12.23g Lima beans
Carbs 20.88g 12.23g Lima beans
Magnesium 43mg 26mg Lima beans
Calcium 17mg 80mg Okara
Potassium 508mg 213mg Lima beans
Iron 2.39mg 1.3mg Lima beans
Sugar 2.9g Okara
Fiber 7g Lima beans
Copper 0.235mg 0.2mg Lima beans
Zinc 0.95mg 0.56mg Lima beans
Phosphorus 111mg 60mg Lima beans
Sodium 2mg 9mg Lima beans
Vitamin E 0.18mg Lima beans
Manganese 0.516mg 0.404mg Lima beans
Selenium 4.5µg 10.6µg Okara
Vitamin B1 0.161mg 0.02mg Lima beans
Vitamin B2 0.055mg 0.02mg Lima beans
Vitamin B3 0.421mg 0.1mg Lima beans
Vitamin B5 0.422mg 0.088mg Lima beans
Vitamin B6 0.161mg 0.115mg Lima beans
Vitamin K 2µg Lima beans
Folate 83µg 26µg Lima beans
Choline 32.5mg Lima beans
Saturated Fat 0.089g 0.193g Lima beans
Monounsaturated Fat 0.034g 0.295g Okara
Polyunsaturated fat 0.171g 0.755g Okara
Tryptophan 0.092mg 0.05mg Lima beans
Threonine 0.337mg 0.131mg Lima beans
Isoleucine 0.411mg 0.159mg Lima beans
Leucine 0.673mg 0.244mg Lima beans
Lysine 0.523mg 0.212mg Lima beans
Methionine 0.099mg 0.041mg Lima beans
Phenylalanine 0.449mg 0.157mg Lima beans
Valine 0.469mg 0.162mg Lima beans
Histidine 0.238mg 0.093mg Lima beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lima beans Okara
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
16%
Lima beans
5%
Okara
Minerals Daily Need Coverage Score
41%
Lima beans
33%
Okara

Comparison summary

Which food is lower in Sugar?
Okara
Okara is lower in Sugar (difference - 2.9g)
Which food is lower in glycemic index?
Okara
Okara is lower in glycemic index (difference - 32)
Which food is cheaper?
Okara
Okara is cheaper (difference - $1.2)
Which food contains less Sodium?
Lima beans
Lima beans contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Lima beans
Lima beans is lower in Saturated Fat (difference - 0.104g)
Which food is richer in minerals?
Lima beans
Lima beans is relatively richer in minerals
Which food is richer in vitamins?
Lima beans
Lima beans is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Lima beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174253/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.