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  6. Okara vs. Adzuki bean

Okara vs. Adzuki bean — In-Depth Nutrition Comparison

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Important differences between Okara and Adzuki bean

  • Okara has more Selenium, however, Adzuki bean is richer in Folate, Phosphorus, Zinc, Copper, Potassium, Iron, Vitamin B1, Manganese, and Vitamin B5.
  • Adzuki bean's daily need coverage for Folate is 24% more.
  • Okara contains 9 times more Selenium than Adzuki bean. Okara contains 10.6µg of Selenium, while Adzuki bean contains 1.2µg.

The food varieties used in the comparison are Okara and Beans, adzuki, mature seeds, cooked, boiled, without salt.

Infographic

Okara vs Adzuki 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
2
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 37% 8.4% 47% 75% 99% 48% 72% 1% 75% 6.5%
Contains more CalciumCalcium +185.7%
Contains more SeleniumSelenium +783.3%
Contains more MagnesiumMagnesium +100%
Contains more PotassiumPotassium +149.8%
Contains more IronIron +53.8%
Contains more CopperCopper +49%
Contains more ZincZinc +216.1%
Contains more PhosphorusPhosphorus +180%
Contains less SodiumSodium -11.1%
Contains more ManganeseManganese +41.8%

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%
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% 0.36% 0% 0% 29% 15% 13% 26% 22% 0% 0% 91% 0%
Contains more Vitamin B6Vitamin B6 +19.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +475%
Contains more Vitamin B2Vitamin B2 +220%
Contains more Vitamin B3Vitamin B3 +617%
Contains more Vitamin B5Vitamin B5 +388.6%
Contains more FolateFolate +365.4%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
8% 25% 66%
Protein: 7.52 g
Fats: 0.1 g
Carbs: 24.77 g
Water: 66.29 g
Other: 1.32 g
Contains more FatsFats +1630%
Contains more WaterWater +23.2%
Contains more ProteinProtein +113.6%
Contains more CarbsCarbs +102.5%
Contains more OtherOther +50%

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
55% 14% 32%
Saturated Fat: Sat. Fat 0.036 g
Monounsaturated Fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.021 g
Contains more Mono. FatMonounsaturated Fat +3177.8%
Contains more Poly. FatPolyunsaturated fat +3495.2%
Contains less Sat. FatSaturated Fat -81.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Okara Adzuki bean Opinion
Calories 76kcal 128kcal Adzuki bean
Protein 3.52g 7.52g Adzuki bean
Fats 1.73g 0.1g Okara
Net carbs 12.23g 17.47g Adzuki bean
Carbs 12.23g 24.77g Adzuki bean
Magnesium 26mg 52mg Adzuki bean
Calcium 80mg 28mg Okara
Potassium 213mg 532mg Adzuki bean
Iron 1.3mg 2mg Adzuki bean
Fiber 7.3g Adzuki bean
Copper 0.2mg 0.298mg Adzuki bean
Zinc 0.56mg 1.77mg Adzuki bean
Phosphorus 60mg 168mg Adzuki bean
Sodium 9mg 8mg Adzuki bean
Vitamin A 0IU 6IU Adzuki bean
Manganese 0.404mg 0.573mg Adzuki bean
Selenium 10.6µg 1.2µg Okara
Vitamin B1 0.02mg 0.115mg Adzuki bean
Vitamin B2 0.02mg 0.064mg Adzuki bean
Vitamin B3 0.1mg 0.717mg Adzuki bean
Vitamin B5 0.088mg 0.43mg Adzuki bean
Vitamin B6 0.115mg 0.096mg Okara
Folate 26µg 121µg Adzuki bean
Saturated Fat 0.193g 0.036g Adzuki bean
Monounsaturated Fat 0.295g 0.009g Okara
Polyunsaturated fat 0.755g 0.021g Okara
Tryptophan 0.05mg 0.072mg Adzuki bean
Threonine 0.131mg 0.255mg Adzuki bean
Isoleucine 0.159mg 0.3mg Adzuki bean
Leucine 0.244mg 0.632mg Adzuki bean
Lysine 0.212mg 0.567mg Adzuki bean
Methionine 0.041mg 0.079mg Adzuki bean
Phenylalanine 0.157mg 0.398mg Adzuki bean
Valine 0.162mg 0.387mg Adzuki bean
Histidine 0.093mg 0.198mg Adzuki bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okara Adzuki 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
15%
Adzuki bean
Minerals Daily Need Coverage Score
33%
Okara
47%
Adzuki bean

Comparison summary

Which food is lower in glycemic index?
Okara
Okara is lower in glycemic index (difference - 29)
Which food is cheaper?
Okara
Okara is cheaper (difference - $2)
Which food contains less Sodium?
Adzuki bean
Adzuki bean contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 0.157g)
Which food is richer in minerals?
Adzuki bean
Adzuki bean is relatively richer in minerals
Which food is richer in vitamins?
Adzuki bean
Adzuki bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173728/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.