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  6. Lupin Bean vs. Okara

Lupin Bean vs. Okara — In-Depth Nutrition Comparison

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What are the differences between Lupin Bean and Okara?

  • Lupin Bean is higher in Manganese, Phosphorus, Vitamin B1, Folate, Zinc, Magnesium, and Monounsaturated Fat, yet Okara is higher in Selenium, and Vitamin B6.
  • Okara's daily need coverage for Selenium is 15% more.
  • Lupin Bean has 7 times more Vitamin B1 than Okara. While Lupin Bean has 0.134mg of Vitamin B1, Okara has only 0.02mg.

We used Lupins, mature seeds, cooked, boiled, without salt and Okara types in this article.

Infographic

Lupin Bean 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 39% 15% 22% 45% 77% 38% 55% 0.52% 88% 14%
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 +107.7%
Contains more PotassiumPotassium +15%
Contains more CopperCopper +15.5%
Contains more ZincZinc +146.4%
Contains more PhosphorusPhosphorus +113.3%
Contains less SodiumSodium -55.6%
Contains more ManganeseManganese +67.3%
Contains more CalciumCalcium +56.9%
Contains more SeleniumSelenium +307.7%
~equal in Iron ~1.3mg

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 3.7% 0.42% 0% 0% 34% 12% 9.3% 11% 2.1% 0% 0% 44% 0%
Okara
Okara
1
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 AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +570%
Contains more Vitamin B2Vitamin B2 +165%
Contains more Vitamin B3Vitamin B3 +395%
Contains more Vitamin B5Vitamin B5 +113.6%
Contains more FolateFolate +126.9%
Contains more Vitamin B6Vitamin B6 +1177.8%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
16% 3% 10% 71%
Protein: 15.57 g
Fats: 2.92 g
Carbs: 9.88 g
Water: 71.08 g
Other: 0.55 g
Okara
Okara
3
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 +342.3%
Contains more FatsFats +68.8%
Contains more CarbsCarbs +23.8%
Contains more WaterWater +14.9%
Contains more OtherOther +60%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 52% 32%
Saturated Fat: Sat. Fat 0.346 g
Monounsaturated Fat: Mono. Fat 1.18 g
Polyunsaturated fat: Poly. Fat 0.73 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 more Mono. FatMonounsaturated Fat +300%
Contains less Sat. FatSaturated Fat -44.2%
~equal in Polyunsaturated fat ~0.755g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lupin Bean Okara Opinion
Calories 119kcal 76kcal Lupin Bean
Protein 15.57g 3.52g Lupin Bean
Fats 2.92g 1.73g Lupin Bean
Vitamin C 1.1mg 0mg Lupin Bean
Net carbs 7.08g 12.23g Okara
Carbs 9.88g 12.23g Okara
Magnesium 54mg 26mg Lupin Bean
Calcium 51mg 80mg Okara
Potassium 245mg 213mg Lupin Bean
Iron 1.2mg 1.3mg Okara
Fiber 2.8g Lupin Bean
Copper 0.231mg 0.2mg Lupin Bean
Zinc 1.38mg 0.56mg Lupin Bean
Phosphorus 128mg 60mg Lupin Bean
Sodium 4mg 9mg Lupin Bean
Vitamin A 7IU 0IU Lupin Bean
Manganese 0.676mg 0.404mg Lupin Bean
Selenium 2.6µg 10.6µg Okara
Vitamin B1 0.134mg 0.02mg Lupin Bean
Vitamin B2 0.053mg 0.02mg Lupin Bean
Vitamin B3 0.495mg 0.1mg Lupin Bean
Vitamin B5 0.188mg 0.088mg Lupin Bean
Vitamin B6 0.009mg 0.115mg Okara
Folate 59µg 26µg Lupin Bean
Saturated Fat 0.346g 0.193g Okara
Monounsaturated Fat 1.18g 0.295g Lupin Bean
Polyunsaturated fat 0.73g 0.755g Okara
Tryptophan 0.125mg 0.05mg Lupin Bean
Threonine 0.573mg 0.131mg Lupin Bean
Isoleucine 0.695mg 0.159mg Lupin Bean
Leucine 1.181mg 0.244mg Lupin Bean
Lysine 0.832mg 0.212mg Lupin Bean
Methionine 0.11mg 0.041mg Lupin Bean
Phenylalanine 0.618mg 0.157mg Lupin Bean
Valine 0.65mg 0.162mg Lupin Bean
Histidine 0.443mg 0.093mg Lupin Bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lupin Bean Okara
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
9%
Lupin Bean
5%
Okara
Minerals Daily Need Coverage Score
39%
Lupin Bean
33%
Okara

Comparison summary

Which food is lower in Saturated Fat?
Okara
Okara is lower in Saturated Fat (difference - 0.153g)
Which food is cheaper?
Okara
Okara is cheaper (difference - $2.3)
Which food contains less Sodium?
Lupin Bean
Lupin Bean contains less Sodium (difference - 5mg)
Which food is richer in vitamins?
Lupin Bean
Lupin Bean 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?
?
The foods have equal glycemic indexes ()
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Lupin Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172424/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.