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  6. Okara vs. Baked beans

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 covers 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.

Infographic

Okara vs Baked beans 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
5
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 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
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.
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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 0%
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%
~equal in Vitamin A ~0IU
~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
1
4% 2% 12% 82%
Protein: 3.52 g
Fats: 1.73 g
Carbs: 12.23 g
Water: 81.64 g
Other: 0.88 g
6% 5% 22% 65% 3%
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
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
40% 44% 15%
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.
Okara Baked beans
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Okara Baked beans Opinion
Calories 76kcal 155kcal Baked beans
Protein 3.52g 5.54g Baked beans
Fats 1.73g 5.15g Baked beans
Vitamin C 0mg 1.1mg Baked beans
Net carbs 12.23g 16.13g Baked beans
Carbs 12.23g 21.63g Baked beans
Cholesterol 0mg 5mg Okara
Magnesium 26mg 43mg Baked beans
Calcium 80mg 61mg Okara
Potassium 213mg 358mg Baked beans
Iron 1.3mg 1.99mg Baked beans
Fiber 5.5g Baked beans
Copper 0.2mg 0.159mg Okara
Zinc 0.56mg 0.73mg Baked beans
Phosphorus 60mg 109mg Baked beans
Sodium 9mg 422mg Okara
Manganese 0.404mg 0.255mg Okara
Selenium 10.6µg 5.7µg Okara
Vitamin B1 0.02mg 0.136mg Baked beans
Vitamin B2 0.02mg 0.049mg Baked beans
Vitamin B3 0.1mg 0.408mg Baked beans
Vitamin B5 0.088mg 0.155mg Baked beans
Vitamin B6 0.115mg 0.09mg Okara
Folate 26µg 48µg Baked beans
Saturated Fat 0.193g 1.948g Okara
Monounsaturated Fat 0.295g 2.133g Baked beans
Polyunsaturated fat 0.755g 0.74g Okara
Tryptophan 0.05mg 0.067mg Baked beans
Threonine 0.131mg 0.228mg Baked beans
Isoleucine 0.159mg 0.242mg Baked beans
Leucine 0.244mg 0.428mg Baked beans
Lysine 0.212mg 0.379mg Baked beans
Methionine 0.041mg 0.086mg Baked beans
Phenylalanine 0.157mg 0.287mg Baked beans
Valine 0.162mg 0.282mg Baked beans
Histidine 0.093mg 0.153mg Baked beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okara Baked beans
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
9%
Baked beans
Minerals Daily Need Coverage Score
33%
Okara
39%
Baked beans

Comparison summary

Which food is lower in Cholesterol?
Okara
Okara is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Okara
Okara contains less Sodium (difference - 413mg)
Which food is lower in Saturated Fat?
Okara
Okara is lower in Saturated Fat (difference - 1.755g)
Which food is lower in glycemic index?
Okara
Okara is lower in glycemic index (difference - 40)
Which food is cheaper?
Okara
Okara is cheaper (difference - $1.8)
Which food is richer in vitamins?
Baked beans
Baked beans is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.