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  6. Okara vs. Bean

Okara vs. Bean — In-Depth Nutrition Comparison

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How are Okara and Bean different?

  • Okara is higher in Iron, Selenium, and Polyunsaturated fat, however, Bean is richer in Vitamin B1, Zinc, and Phosphorus.
  • Daily need coverage for Iron from Okara is 13% higher.
  • Okara contains 4 times more Polyunsaturated fat than Bean. While Okara contains 0.755g of Polyunsaturated fat, Bean contains only 0.172g.

Okara and Beans, baked, canned, no salt added are the varieties used in this article.

Infographic

Okara vs Bean 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.
Okara
Okara
4
:
6
Bean
Bean
Contains more Calcium +60%
Contains more Iron +348.3%
Contains more Selenium +135.6%
Contains more Magnesium +23.1%
Contains more Phosphorus +73.3%
Contains more Potassium +39%
Contains less Sodium -88.9%
Contains more Zinc +150%
Equal in Copper - 0.206
Okara
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 49% 19% 26% 19% 2% 16% 67% 53% 58%
Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Contains more Calcium +60%
Contains more Iron +348.3%
Contains more Selenium +135.6%
Contains more Magnesium +23.1%
Contains more Phosphorus +73.3%
Contains more Potassium +39%
Contains less Sodium -88.9%
Contains more Zinc +150%
Equal in Copper - 0.206

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.
Okara
Okara
2
:
8
Bean
Bean
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +650%
Contains more Vitamin B2 +200%
Contains more Vitamin B3 +330%
Contains more Vitamin B6 +13%
Equal in Folate - 24
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%
Bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 2%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +650%
Contains more Vitamin B2 +200%
Contains more Vitamin B3 +330%
Contains more Vitamin B6 +13%
Equal in Folate - 24

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okara
Okara
2
:
3
Bean
Bean
Contains more Fats +332.5%
Contains more Water +12.5%
Contains more Protein +36.4%
Contains more Carbs +67.5%
Contains more Other +94.3%
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
Bean
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more Fats +332.5%
Contains more Water +12.5%
Contains more Protein +36.4%
Contains more Carbs +67.5%
Contains more Other +94.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okara
Okara
2
:
1
Bean
Bean
Contains more Monounsaturated Fat +742.9%
Contains more Polyunsaturated fat +339%
Contains less Saturated Fat -46.6%
Okara
16% 24% 61%
Saturated Fat: 0.193 g
Monounsaturated Fat: 0.295 g
Polyunsaturated fat: 0.755 g
Bean
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 g
Contains more Monounsaturated Fat +742.9%
Contains more Polyunsaturated fat +339%
Contains less Saturated Fat -46.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Okara Bean Opinion
Net carbs 12.23g 14.99g Bean
Protein 3.52g 4.8g Bean
Fats 1.73g 0.4g Okara
Carbs 12.23g 20.49g Bean
Calories 76kcal 105kcal Bean
Sugar 7.78g Okara
Fiber 5.5g Bean
Calcium 80mg 50mg Okara
Iron 1.3mg 0.29mg Okara
Magnesium 26mg 32mg Bean
Phosphorus 60mg 104mg Bean
Potassium 213mg 296mg Bean
Sodium 9mg 1mg Bean
Zinc 0.56mg 1.4mg Bean
Copper 0.2mg 0.206mg Bean
Manganese 0.404mg Okara
Selenium 10.6µg 4.5µg Okara
Vitamin A 0IU 106IU Bean
Vitamin A RAE 0µg 5µg Bean
Vitamin E 0.15mg Bean
Vitamin C 0mg 3.1mg Bean
Vitamin B1 0.02mg 0.15mg Bean
Vitamin B2 0.02mg 0.06mg Bean
Vitamin B3 0.1mg 0.43mg Bean
Vitamin B5 0.088mg Okara
Vitamin B6 0.115mg 0.13mg Bean
Folate 26µg 24µg Okara
Vitamin K 0.8µg Bean
Tryptophan 0.05mg Okara
Threonine 0.131mg Okara
Isoleucine 0.159mg Okara
Leucine 0.244mg Okara
Lysine 0.212mg Okara
Methionine 0.041mg Okara
Phenylalanine 0.157mg Okara
Valine 0.162mg Okara
Histidine 0.093mg Okara
Saturated Fat 0.193g 0.103g Bean
Monounsaturated Fat 0.295g 0.035g Okara
Polyunsaturated fat 0.755g 0.172g Okara

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okara Bean
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
5%
Okara
11%
Bean
Minerals Daily Need Coverage Score
33%
Okara
25%
Bean

Comparison summary

Which food is lower in Sugar?
Okara
Okara is lower in Sugar (difference - 7.78g)
Which food is lower in glycemic index?
Okara
Okara is lower in glycemic index (difference - 33)
Which food is cheaper?
Okara
Okara is cheaper (difference - $1.5)
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 0.09g)
Which food is richer in vitamins?
Bean
Bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Okara - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172452/nutrients
  2. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.