Okara vs. Baked beans — In-Depth Nutrition Comparison
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A recap on the 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% |
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% |
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
