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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
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%
Bean
Bean
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
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%
~equal in Copper ~0.206mg

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
1
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0% 0% 5% 4.6% 1.9% 5.3% 27% 0% 0% 20% 0%
Bean
Bean
9
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 10% 6.4% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~24µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Bean
Bean
3
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 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
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
Bean
Bean
1
33% 11% 55%
Saturated Fat: Sat. Fat 0.103 g
Monounsaturated Fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Contains more Mono. FatMonounsaturated Fat +742.9%
Contains more Poly. FatPolyunsaturated fat +339%
Contains less Sat. FatSaturated 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
Calories 76kcal 105kcal Bean
Protein 3.52g 4.8g Bean
Fats 1.73g 0.4g Okara
Vitamin C 0mg 3.1mg Bean
Net carbs 12.23g 14.99g Bean
Carbs 12.23g 20.49g Bean
Magnesium 26mg 32mg Bean
Calcium 80mg 50mg Okara
Potassium 213mg 296mg Bean
Iron 1.3mg 0.29mg Okara
Sugar 7.78g Okara
Fiber 5.5g Bean
Copper 0.2mg 0.206mg Bean
Zinc 0.56mg 1.4mg Bean
Phosphorus 60mg 104mg Bean
Sodium 9mg 1mg Bean
Vitamin A 0IU 106IU Bean
Vitamin A 0µg 5µg Bean
Vitamin E 0.15mg Bean
Manganese 0.404mg Okara
Selenium 10.6µg 4.5µg Okara
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
Vitamin K 0.8µg Bean
Folate 26µg 24µg Okara
Choline 30.8mg Bean
Saturated Fat 0.193g 0.103g Bean
Monounsaturated Fat 0.295g 0.035g Okara
Polyunsaturated fat 0.755g 0.172g Okara
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okara Bean
Low Calories diet ok
Low Fats diet ok
Low Carbs 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.