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  6. Mung beans vs. Okara

Mung beans vs. Okara — In-Depth Nutrition Comparison

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Differences between Mung beans and Okara

  • Mung beans are higher in Folate, Vitamin B1, Vitamin B5, Phosphorus, and Magnesium, however, Okara is richer in Selenium, Calcium, and Polyunsaturated fat.
  • Mung beans' daily need coverage for Folate is 33% higher.
  • Mung beans have 8 times more Vitamin B1 than Okara. While Mung beans have 0.164mg of Vitamin B1, Okara has only 0.02mg.

The food types used in this comparison are Mung beans, mature seeds, cooked, boiled, without salt and Okara.

Infographic

Mung 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.
Mung beans
Mung beans
6
:
4
Okara
Okara
Contains more Magnesium +84.6%
Contains more Phosphorus +65%
Contains more Potassium +24.9%
Contains less Sodium -77.8%
Contains more Zinc +50%
Contains more Calcium +196.3%
Contains more Copper +28.2%
Contains more Manganese +35.6%
Contains more Selenium +324%
Equal in Iron - 1.3
Mung beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 53% 35% 43% 24% 1% 23% 53% 39% 14%
Okara
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 49% 19% 26% 19% 2% 16% 67% 53% 58%
Contains more Magnesium +84.6%
Contains more Phosphorus +65%
Contains more Potassium +24.9%
Contains less Sodium -77.8%
Contains more Zinc +50%
Contains more Calcium +196.3%
Contains more Copper +28.2%
Contains more Manganese +35.6%
Contains more Selenium +324%
Equal in Iron - 1.3

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.
Mung beans
Mung beans
9
:
1
Okara
Okara
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +720%
Contains more Vitamin B2 +205%
Contains more Vitamin B3 +477%
Contains more Vitamin B5 +365.9%
Contains more Folate +511.5%
Contains more Vitamin B6 +71.6%
Mung beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 3% 0% 4% 41% 15% 11% 25% 16% 120% 0% 7%
Okara
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 5% 5% 2% 6% 27% 20% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +720%
Contains more Vitamin B2 +205%
Contains more Vitamin B3 +477%
Contains more Vitamin B5 +365.9%
Contains more Folate +511.5%
Contains more Vitamin B6 +71.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mung beans
Mung beans
2
:
3
Okara
Okara
Contains more Protein +99.4%
Contains more Carbs +56.6%
Contains more Fats +355.3%
Contains more Water +12.4%
Contains more Other +11.4%
Mung beans
7% 19% 73%
Protein: 7.02 g
Fats: 0.38 g
Carbs: 19.15 g
Water: 72.66 g
Other: 0.79 g
Okara
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 Protein +99.4%
Contains more Carbs +56.6%
Contains more Fats +355.3%
Contains more Water +12.4%
Contains more Other +11.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mung beans
Mung beans
1
:
2
Okara
Okara
Contains less Saturated Fat -39.9%
Contains more Monounsaturated Fat +446.3%
Contains more Polyunsaturated fat +489.8%
Mung beans
39% 18% 43%
Saturated Fat: 0.116 g
Monounsaturated Fat: 0.054 g
Polyunsaturated fat: 0.128 g
Okara
16% 24% 61%
Saturated Fat: 0.193 g
Monounsaturated Fat: 0.295 g
Polyunsaturated fat: 0.755 g
Contains less Saturated Fat -39.9%
Contains more Monounsaturated Fat +446.3%
Contains more Polyunsaturated fat +489.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mung beans Okara Opinion
Net carbs 11.55g 12.23g Okara
Protein 7.02g 3.52g Mung beans
Fats 0.38g 1.73g Okara
Carbs 19.15g 12.23g Mung beans
Calories 105kcal 76kcal Mung beans
Sugar 2g Okara
Fiber 7.6g Mung beans
Calcium 27mg 80mg Okara
Iron 1.4mg 1.3mg Mung beans
Magnesium 48mg 26mg Mung beans
Phosphorus 99mg 60mg Mung beans
Potassium 266mg 213mg Mung beans
Sodium 2mg 9mg Mung beans
Zinc 0.84mg 0.56mg Mung beans
Copper 0.156mg 0.2mg Okara
Manganese 0.298mg 0.404mg Okara
Selenium 2.5µg 10.6µg Okara
Vitamin A 24IU 0IU Mung beans
Vitamin A RAE 1µg 0µg Mung beans
Vitamin E 0.15mg Mung beans
Vitamin C 1mg 0mg Mung beans
Vitamin B1 0.164mg 0.02mg Mung beans
Vitamin B2 0.061mg 0.02mg Mung beans
Vitamin B3 0.577mg 0.1mg Mung beans
Vitamin B5 0.41mg 0.088mg Mung beans
Vitamin B6 0.067mg 0.115mg Okara
Folate 159µg 26µg Mung beans
Vitamin K 2.7µg Mung beans
Tryptophan 0.076mg 0.05mg Mung beans
Threonine 0.23mg 0.131mg Mung beans
Isoleucine 0.297mg 0.159mg Mung beans
Leucine 0.544mg 0.244mg Mung beans
Lysine 0.49mg 0.212mg Mung beans
Methionine 0.084mg 0.041mg Mung beans
Phenylalanine 0.425mg 0.157mg Mung beans
Valine 0.364mg 0.162mg Mung beans
Histidine 0.205mg 0.093mg Mung beans
Saturated Fat 0.116g 0.193g Mung beans
Monounsaturated Fat 0.054g 0.295g Okara
Polyunsaturated fat 0.128g 0.755g Okara

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mung beans Okara
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
20%
Mung beans
5%
Okara
Minerals Daily Need Coverage Score
29%
Mung beans
33%
Okara

Comparison summary

Which food is lower in Sugar?
Okara
Okara is lower in Sugar (difference - 2g)
Which food is lower in glycemic index?
Okara
Okara is lower in glycemic index (difference - 42)
Which food contains less Sodium?
Mung beans
Mung beans contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Mung beans
Mung beans is lower in Saturated Fat (difference - 0.077g)
Which food is richer in vitamins?
Mung beans
Mung beans is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Mung beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174257/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.