Mothbeans vs. Okara — In-Depth Nutrition Comparison
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How are mothbeans and okara different?
- Mothbeans is higher in folate, iron, magnesium, phosphorus, vitamin B1, vitamin B5, and manganese; however, okara is richer in selenium and calcium.
- Daily need coverage for folate for mothbeans is 29% higher.
- Mothbeans contains 7 times more vitamin B3 than okara. While mothbeans contains 0.668mg of vitamin B3, okara contains only 0.1mg.
Mothbeans, mature seeds, cooked, boiled, without salt and Okara are the varieties used in this article.
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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 | +300% |
| Contains more PotassiumPotassium | +42.7% |
| Contains more IronIron | +141.5% |
| Contains more PhosphorusPhosphorus | +150% |
| Contains more ManganeseManganese | +30.4% |
| Contains more CalciumCalcium | +2566.7% |
| Contains more CopperCopper | +22% |
| Contains more SeleniumSelenium | +278.6% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +520% |
| Contains more Vitamin B2Vitamin B2 | +15% |
| Contains more Vitamin B3Vitamin B3 | +568% |
| Contains more Vitamin B5Vitamin B5 | +344.3% |
| Contains more FolateFolate | +450% |
| Contains more Vitamin B6Vitamin B6 | +23.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 143µg | 26µg | 29% |
| Iron | 3.14mg | 1.3mg | 23% |
| Magnesium | 104mg | 26mg | 19% |
| Selenium | 2.8µg | 10.6µg | 14% |
| Phosphorus | 150mg | 60mg | 13% |
| Vitamin B1 | 0.124mg | 0.02mg | 9% |
| Protein | 7.81g | 3.52g | 9% |
| Calcium | 3mg | 80mg | 8% |
| Vitamin B5 | 0.391mg | 0.088mg | 6% |
| Manganese | 0.527mg | 0.404mg | 5% |
| Copper | 0.164mg | 0.2mg | 4% |
| Vitamin B3 | 0.668mg | 0.1mg | 4% |
| Polyunsaturated fat | 0.256g | 0.755g | 3% |
| Carbs | 20.96g | 12.23g | 3% |
| Potassium | 304mg | 213mg | 3% |
| Vitamin B6 | 0.093mg | 0.115mg | 2% |
| Calories | 117kcal | 76kcal | 2% |
| Fats | 0.55g | 1.73g | 2% |
| Vitamin C | 1mg | 0mg | 1% |
| Monounsaturated fat | 0.044g | 0.295g | 1% |
| Net carbs | 20.96g | 12.23g | N/A |
| Zinc | 0.59mg | 0.56mg | 0% |
| Sodium | 10mg | 9mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Vitamin B2 | 0.023mg | 0.02mg | 0% |
| Saturated fat | 0.124g | 0.193g | 0% |
| Tryptophan | 0.05mg | 0.05mg | 0% |
| Threonine | 0.131mg | 0% | |
| Isoleucine | 0.388mg | 0.159mg | 0% |
| Leucine | 0.525mg | 0.244mg | 0% |
| Lysine | 0.425mg | 0.212mg | 0% |
| Methionine | 0.075mg | 0.041mg | 0% |
| Phenylalanine | 0.35mg | 0.157mg | 0% |
| Valine | 0.25mg | 0.162mg | 0% |
| Histidine | 0.263mg | 0.093mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +121.9% |
| Contains more CarbsCarbs | +71.4% |
| Contains more OtherOther | +64.8% |
| Contains more FatsFats | +214.5% |
| Contains more WaterWater | +17.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -35.8% |
| Contains more Mono. FatMonounsaturated fat | +570.5% |
| Contains more Poly. FatPolyunsaturated fat | +194.9% |
