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  6. Mothbeans vs. Okara

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.

Infographic

Mothbeans 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 74% 0.9% 27% 118% 55% 16% 64% 1.3% 69% 15%
Okara
Okara
3
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 +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%
~equal in Zinc ~0.56mg
~equal in Sodium ~9mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 3.3% 0% 0.33% 0% 31% 5.3% 13% 23% 21% 0% 0% 107%
Okara
Okara
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 5% 4.6% 1.9% 5.3% 27% 0% 0% 20%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Mothbeans Okara 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%
Protein 7.81g 3.52g 9%
Vitamin B1 0.124mg 0.02mg 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%
Carbs 20.96g 12.23g 3%
Potassium 304mg 213mg 3%
Polyunsaturated fat 0.256g 0.755g 3%
Calories 117kcal 76kcal 2%
Fats 0.55g 1.73g 2%
Vitamin B6 0.093mg 0.115mg 2%
Vitamin C 1mg 0mg 1%
Monounsaturated fat 0.044g 0.295g 1%
Protein per 100 calories 6.7g 4.6g N/A
Calories per 10 g protein 150kcal 216kcal N/A
Weight per 100 calories 85g 132g N/A
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
8% 21% 69%
Protein: 7.81 g
Fats: 0.55 g
Carbs: 20.96 g
Water: 69.23 g
Other: 1.45 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 +121.9%
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
29% 10% 60%
Saturated fat: Sat. Fat 0.124 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.256 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 -35.8%
Contains more Mono. FatMonounsaturated fat +570.5%
Contains more Poly. FatPolyunsaturated fat +194.9%

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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. Mothbeans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172426/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.