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  6. Okara vs. Black turtle bean

Okara vs. Black turtle bean — In-Depth Nutrition Comparison

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What are the differences between Okara and Black turtle bean?

  • Okara is higher in Selenium, and Polyunsaturated fat, yet Black turtle bean is higher in Iron, Vitamin B1, Folate, Phosphorus, Copper, Potassium, and Magnesium.
  • Black turtle bean's daily need coverage for Iron is 19% more.
  • Okara has 9 times more Selenium than Black turtle bean. While Okara has 10.6µg of Selenium, Black turtle bean has only 1.2µg.

We used Okara and Beans, black turtle, mature seeds, cooked, boiled, without salt types in this article.

Infographic

Okara vs Black turtle 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
3
:
7
Black turtle bean
Black turtle bean
Contains more Calcium +45.5%
Contains more Manganese +23.5%
Contains more Selenium +783.3%
Contains more Iron +119.2%
Contains more Magnesium +88.5%
Contains more Phosphorus +153.3%
Contains more Potassium +103.3%
Contains less Sodium -66.7%
Contains more Zinc +35.7%
Contains more Copper +34.5%
Okara
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 49% 19% 26% 19% 2% 16% 67% 53% 58%
Black turtle bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 107% 35% 66% 39% 1% 21% 90% 43% 7%
Contains more Calcium +45.5%
Contains more Manganese +23.5%
Contains more Selenium +783.3%
Contains more Iron +119.2%
Contains more Magnesium +88.5%
Contains more Phosphorus +153.3%
Contains more Potassium +103.3%
Contains less Sodium -66.7%
Contains more Zinc +35.7%
Contains more Copper +34.5%

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
:
8
Black turtle bean
Black turtle bean
Contains more Vitamin B6 +49.4%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +1025%
Contains more Vitamin B2 +180%
Contains more Vitamin B3 +427%
Contains more Vitamin B5 +195.5%
Contains more Folate +230.8%
Okara
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 5% 5% 2% 6% 27% 20% 0% 0%
Black turtle bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 18% 0% 0% 57% 13% 10% 16% 18% 65% 0% 9%
Contains more Vitamin B6 +49.4%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +1025%
Contains more Vitamin B2 +180%
Contains more Vitamin B3 +427%
Contains more Vitamin B5 +195.5%
Contains more Folate +230.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okara
Okara
2
:
3
Black turtle bean
Black turtle bean
Contains more Fats +394.3%
Contains more Water +24.2%
Contains more Protein +132.4%
Contains more Carbs +99.1%
Contains more Other +56.8%
Okara
4% 2% 12% 82%
Protein: 3.52 g
Fats: 1.73 g
Carbs: 12.23 g
Water: 81.64 g
Other: 0.88 g
Black turtle bean
8% 24% 66%
Protein: 8.18 g
Fats: 0.35 g
Carbs: 24.35 g
Water: 65.74 g
Other: 1.38 g
Contains more Fats +394.3%
Contains more Water +24.2%
Contains more Protein +132.4%
Contains more Carbs +99.1%
Contains more Other +56.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okara
Okara
2
:
1
Black turtle bean
Black turtle bean
Contains more Monounsaturated Fat +883.3%
Contains more Polyunsaturated fat +406.7%
Contains less Saturated Fat -53.9%
Okara
16% 24% 61%
Saturated Fat: 0.193 g
Monounsaturated Fat: 0.295 g
Polyunsaturated fat: 0.755 g
Black turtle bean
33% 11% 56%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.149 g
Contains more Monounsaturated Fat +883.3%
Contains more Polyunsaturated fat +406.7%
Contains less Saturated Fat -53.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Okara Black turtle bean Opinion
Net carbs 12.23g 16.05g Black turtle bean
Protein 3.52g 8.18g Black turtle bean
Fats 1.73g 0.35g Okara
Carbs 12.23g 24.35g Black turtle bean
Calories 76kcal 130kcal Black turtle bean
Sugar 0.32g Okara
Fiber 8.3g Black turtle bean
Calcium 80mg 55mg Okara
Iron 1.3mg 2.85mg Black turtle bean
Magnesium 26mg 49mg Black turtle bean
Phosphorus 60mg 152mg Black turtle bean
Potassium 213mg 433mg Black turtle bean
Sodium 9mg 3mg Black turtle bean
Zinc 0.56mg 0.76mg Black turtle bean
Copper 0.2mg 0.269mg Black turtle bean
Manganese 0.404mg 0.327mg Okara
Selenium 10.6µg 1.2µg Okara
Vitamin A 0IU 6IU Black turtle bean
Vitamin E 0.87mg Black turtle bean
Vitamin B1 0.02mg 0.225mg Black turtle bean
Vitamin B2 0.02mg 0.056mg Black turtle bean
Vitamin B3 0.1mg 0.527mg Black turtle bean
Vitamin B5 0.088mg 0.26mg Black turtle bean
Vitamin B6 0.115mg 0.077mg Okara
Folate 26µg 86µg Black turtle bean
Vitamin K 3.3µg Black turtle bean
Tryptophan 0.05mg 0.097mg Black turtle bean
Threonine 0.131mg 0.344mg Black turtle bean
Isoleucine 0.159mg 0.361mg Black turtle bean
Leucine 0.244mg 0.653mg Black turtle bean
Lysine 0.212mg 0.562mg Black turtle bean
Methionine 0.041mg 0.123mg Black turtle bean
Phenylalanine 0.157mg 0.442mg Black turtle bean
Valine 0.162mg 0.428mg Black turtle bean
Histidine 0.093mg 0.228mg Black turtle bean
Saturated Fat 0.193g 0.089g Black turtle bean
Monounsaturated Fat 0.295g 0.03g Okara
Polyunsaturated fat 0.755g 0.149g Okara

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okara Black turtle bean
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
17%
Black turtle bean
Minerals Daily Need Coverage Score
33%
Okara
42%
Black turtle bean

Comparison summary

Which food is lower in Sugar?
Okara
Okara is lower in Sugar (difference - 0.32g)
Which food is lower in glycemic index?
Okara
Okara is lower in glycemic index (difference - 20)
Which food is cheaper?
Okara
Okara is cheaper (difference - $1.6)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 0.104g)
Which food is richer in vitamins?
Black turtle bean
Black turtle bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175187/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.