Okara vs. Beans — In-Depth Nutrition Comparison
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How are okara and beans different?
- Okara is higher in iron, selenium, and polyunsaturated fat; however, beans are richer in vitamin B1, zinc, and phosphorus.
- Daily need coverage for iron for okara is 13% higher.
- Okara contains 4 times more polyunsaturated fat than beans. While okara contains 0.755g of polyunsaturated fat, beans contain only 0.172g.
Okara and Beans, baked, canned, no salt added 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 CalciumCalcium | +60% |
| Contains more IronIron | +348.3% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +135.6% |
| Contains more MagnesiumMagnesium | +23.1% |
| Contains more PotassiumPotassium | +39% |
| Contains more ZincZinc | +150% |
| Contains more PhosphorusPhosphorus | +73.3% |
| Contains less SodiumSodium | -88.9% |
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 B5Vitamin B5 | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +650% |
| Contains more Vitamin B2Vitamin B2 | +200% |
| Contains more Vitamin B3Vitamin B3 | +330% |
| Contains more Vitamin B6Vitamin B6 | +13% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fiber | 5.5g | 22% | |
| Manganese | 0.404mg | 18% | |
| Iron | 1.3mg | 0.29mg | 13% |
| Selenium | 10.6µg | 4.5µg | 11% |
| Vitamin B1 | 0.02mg | 0.15mg | 11% |
| Zinc | 0.56mg | 1.4mg | 8% |
| Phosphorus | 60mg | 104mg | 6% |
| Choline | 30.8mg | 6% | |
| Polyunsaturated fat | 0.755g | 0.172g | 4% |
| Protein | 3.52g | 4.8g | 3% |
| Vitamin C | 0mg | 3.1mg | 3% |
| Carbs | 12.23g | 20.49g | 3% |
| Calcium | 80mg | 50mg | 3% |
| Vitamin B2 | 0.02mg | 0.06mg | 3% |
| Vitamin B3 | 0.1mg | 0.43mg | 2% |
| Vitamin B5 | 0.088mg | 2% | |
| Potassium | 213mg | 296mg | 2% |
| Fats | 1.73g | 0.4g | 2% |
| Folate | 26µg | 24µg | 1% |
| Monounsaturated fat | 0.295g | 0.035g | 1% |
| Vitamin K | 0.8µg | 1% | |
| Vitamin B6 | 0.115mg | 0.13mg | 1% |
| Calories | 76kcal | 105kcal | 1% |
| Vitamin E | 0.15mg | 1% | |
| Vitamin A | 0µg | 5µg | 1% |
| Copper | 0.2mg | 0.206mg | 1% |
| Magnesium | 26mg | 32mg | 1% |
| Net carbs | 12.23g | 14.99g | N/A |
| Sugar | 7.78g | N/A | |
| Sodium | 9mg | 1mg | 0% |
| Saturated fat | 0.193g | 0.103g | 0% |
| Tryptophan | 0.05mg | 0% | |
| Threonine | 0.131mg | 0% | |
| Isoleucine | 0.159mg | 0% | |
| Leucine | 0.244mg | 0% | |
| Lysine | 0.212mg | 0% | |
| Methionine | 0.041mg | 0% | |
| Phenylalanine | 0.157mg | 0% | |
| Valine | 0.162mg | 0% | |
| Histidine | 0.093mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +332.5% |
| Contains more WaterWater | +12.5% |
| Contains more ProteinProtein | +36.4% |
| Contains more CarbsCarbs | +67.5% |
| Contains more OtherOther | +94.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +742.9% |
| Contains more Poly. FatPolyunsaturated fat | +339% |
| Contains less Sat. FatSaturated fat | -46.6% |
