Okara vs. Bean raw — In-Depth Nutrition Comparison
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Important differences between okara and bean raw
- Bean raw has more folate, copper, vitamin B1, phosphorus, iron, magnesium, potassium, manganese, selenium, and vitamin B6 than okara.
- Bean raw's daily need coverage for folate is 125% more.
The food varieties used in the comparison are Okara and Beans, pinto, mature seeds, raw.
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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 less SodiumSodium | -25% |
| Contains more MagnesiumMagnesium | +576.9% |
| Contains more CalciumCalcium | +41.3% |
| Contains more PotassiumPotassium | +554% |
| Contains more IronIron | +290% |
| Contains more CopperCopper | +346.5% |
| Contains more ZincZinc | +307.1% |
| Contains more PhosphorusPhosphorus | +585% |
| Contains more ManganeseManganese | +184.2% |
| Contains more SeleniumSelenium | +163.2% |
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 CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +3465% |
| Contains more Vitamin B2Vitamin B2 | +960% |
| Contains more Vitamin B3Vitamin B3 | +1074% |
| Contains more Vitamin B5Vitamin B5 | +792% |
| Contains more Vitamin B6Vitamin B6 | +312.2% |
| Contains more FolateFolate | +1919.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 26µg | 525µg | 125% |
| Copper | 0.2mg | 0.893mg | 77% |
| Fiber | 15.5g | 62% | |
| Vitamin B1 | 0.02mg | 0.713mg | 58% |
| Phosphorus | 60mg | 411mg | 50% |
| Iron | 1.3mg | 5.07mg | 47% |
| Magnesium | 26mg | 176mg | 36% |
| Protein | 3.52g | 21.42g | 36% |
| Potassium | 213mg | 1393mg | 35% |
| Manganese | 0.404mg | 1.148mg | 32% |
| Selenium | 10.6µg | 27.9µg | 31% |
| Vitamin B6 | 0.115mg | 0.474mg | 28% |
| Carbs | 12.23g | 62.55g | 17% |
| Zinc | 0.56mg | 2.28mg | 16% |
| Vitamin B2 | 0.02mg | 0.212mg | 15% |
| Vitamin B5 | 0.088mg | 0.785mg | 14% |
| Calories | 76kcal | 347kcal | 14% |
| Starch | 34.17g | 14% | |
| Choline | 66.2mg | 12% | |
| Vitamin B3 | 0.1mg | 1.174mg | 7% |
| Vitamin C | 0mg | 6.3mg | 7% |
| Vitamin K | 5.6µg | 5% | |
| Calcium | 80mg | 113mg | 3% |
| Polyunsaturated fat | 0.755g | 0.407g | 2% |
| Vitamin E | 0.21mg | 1% | |
| Fats | 1.73g | 1.23g | 1% |
| Net carbs | 12.23g | 47.05g | N/A |
| Sugar | 2.11g | N/A | |
| Sodium | 9mg | 12mg | 0% |
| Saturated fat | 0.193g | 0.235g | 0% |
| Monounsaturated fat | 0.295g | 0.229g | 0% |
| Tryptophan | 0.05mg | 0.237mg | 0% |
| Threonine | 0.131mg | 0.81mg | 0% |
| Isoleucine | 0.159mg | 0.871mg | 0% |
| Leucine | 0.244mg | 1.558mg | 0% |
| Lysine | 0.212mg | 1.356mg | 0% |
| Methionine | 0.041mg | 0.259mg | 0% |
| Phenylalanine | 0.157mg | 1.095mg | 0% |
| Valine | 0.162mg | 0.998mg | 0% |
| Histidine | 0.093mg | 0.556mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +40.7% |
| Contains more WaterWater | +620.6% |
| Contains more ProteinProtein | +508.5% |
| Contains more CarbsCarbs | +411.4% |
| Contains more OtherOther | +294.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -17.9% |
| Contains more Mono. FatMonounsaturated fat | +28.8% |
| Contains more Poly. FatPolyunsaturated fat | +85.5% |