Okara vs. Baked beans — In-Depth Nutrition Comparison
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A recap on differences between okara and baked beans
- Okara has more selenium and manganese; however, baked beans are higher in vitamin B1, iron, phosphorus, and folate.
- Baked beans cover your daily sodium needs 18% more than okara.
- Baked beans contain 2 times less selenium than okara. Okara contains 10.6µg of selenium, while baked beans contain 5.7µg.
- Okara has less saturated fat.
Food varieties used in this article are Okara and Beans, baked, home prepared.
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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 | +31.1% |
| Contains more CopperCopper | +25.8% |
| Contains less SodiumSodium | -97.9% |
| Contains more ManganeseManganese | +58.4% |
| Contains more SeleniumSelenium | +86% |
| Contains more MagnesiumMagnesium | +65.4% |
| Contains more PotassiumPotassium | +68.1% |
| Contains more IronIron | +53.1% |
| Contains more ZincZinc | +30.4% |
| Contains more PhosphorusPhosphorus | +81.7% |
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 B6Vitamin B6 | +27.8% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +580% |
| Contains more Vitamin B2Vitamin B2 | +145% |
| Contains more Vitamin B3Vitamin B3 | +308% |
| Contains more Vitamin B5Vitamin B5 | +76.1% |
| Contains more FolateFolate | +84.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.52 g
Fats:
1.73 g
Carbs:
12.23 g
Water:
81.64 g
Other:
0.88 g
Protein:
5.54 g
Fats:
5.15 g
Carbs:
21.63 g
Water:
65.17 g
Other:
2.51 g
| Contains more WaterWater | +25.3% |
| Contains more ProteinProtein | +57.4% |
| Contains more FatsFats | +197.7% |
| Contains more CarbsCarbs | +76.9% |
| Contains more OtherOther | +185.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.193 g
Monounsaturated fat:
Mono. Fat
0.295 g
Polyunsaturated fat:
Poly. Fat
0.755 g
Saturated fat:
Sat. Fat
1.948 g
Monounsaturated fat:
Mono. Fat
2.133 g
Polyunsaturated fat:
Poly. Fat
0.74 g
| Contains less Sat. FatSaturated fat | -90.1% |
| Contains more Mono. FatMonounsaturated fat | +623.1% |
~equal in
Polyunsaturated fat
~0.74g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Fiber | 5.5g | 22% | |
| Sodium | 9mg | 422mg | 18% |
| Vitamin B1 | 0.02mg | 0.136mg | 10% |
| Selenium | 10.6µg | 5.7µg | 9% |
| Iron | 1.3mg | 1.99mg | 9% |
| Saturated fat | 0.193g | 1.948g | 8% |
| Phosphorus | 60mg | 109mg | 7% |
| Folate | 26µg | 48µg | 6% |
| Manganese | 0.404mg | 0.255mg | 6% |
| Fats | 1.73g | 5.15g | 5% |
| Monounsaturated fat | 0.295g | 2.133g | 5% |
| Copper | 0.2mg | 0.159mg | 5% |
| Protein | 3.52g | 5.54g | 4% |
| Calories | 76kcal | 155kcal | 4% |
| Magnesium | 26mg | 43mg | 4% |
| Potassium | 213mg | 358mg | 4% |
| Carbs | 12.23g | 21.63g | 3% |
| Zinc | 0.56mg | 0.73mg | 2% |
| Calcium | 80mg | 61mg | 2% |
| Cholesterol | 0mg | 5mg | 2% |
| Vitamin B2 | 0.02mg | 0.049mg | 2% |
| Vitamin B3 | 0.1mg | 0.408mg | 2% |
| Vitamin B6 | 0.115mg | 0.09mg | 2% |
| Vitamin C | 0mg | 1.1mg | 1% |
| Vitamin B5 | 0.088mg | 0.155mg | 1% |
| Net carbs | 12.23g | 16.13g | N/A |
| Polyunsaturated fat | 0.755g | 0.74g | 0% |
| Tryptophan | 0.05mg | 0.067mg | 0% |
| Threonine | 0.131mg | 0.228mg | 0% |
| Isoleucine | 0.159mg | 0.242mg | 0% |
| Leucine | 0.244mg | 0.428mg | 0% |
| Lysine | 0.212mg | 0.379mg | 0% |
| Methionine | 0.041mg | 0.086mg | 0% |
| Phenylalanine | 0.157mg | 0.287mg | 0% |
| Valine | 0.162mg | 0.282mg | 0% |
| Histidine | 0.093mg | 0.153mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
9%
Minerals Daily Need Coverage Score
33%
39%
Comparison summary
Which food is lower in Cholesterol?
Okara is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Okara contains less Sodium (difference - 413mg)
Which food is lower in Saturated fat?
Okara is lower in Saturated fat (difference - 1.755g)
Which food is lower in glycemic index?
Okara is lower in glycemic index (difference - 40)
Which food is cheaper?
Okara is cheaper (difference - $1.8)
Which food is richer in vitamins?
Baked beans is relatively richer in vitamins
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
Which food is richer in minerals?
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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.