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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
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 35% 17% 38% 107% 90% 21% 65% 0.39% 43% 6.5%
Contains more CalciumCalcium +45.5%
Contains more ManganeseManganese +23.5%
Contains more SeleniumSelenium +783.3%
Contains more MagnesiumMagnesium +88.5%
Contains more PotassiumPotassium +103.3%
Contains more IronIron +119.2%
Contains more CopperCopper +34.5%
Contains more ZincZinc +35.7%
Contains more PhosphorusPhosphorus +153.3%
Contains less SodiumSodium -66.7%

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 0% 0.36% 17% 0% 56% 13% 9.9% 16% 18% 0% 8.3% 65% 18%
Contains more Vitamin B6Vitamin B6 +49.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +1025%
Contains more Vitamin B2Vitamin B2 +180%
Contains more Vitamin B3Vitamin B3 +427%
Contains more Vitamin B5Vitamin B5 +195.5%
Contains more FolateFolate +230.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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% 24% 66%
Protein: 8.18 g
Fats: 0.35 g
Carbs: 24.35 g
Water: 65.74 g
Other: 1.38 g
Contains more FatsFats +394.3%
Contains more WaterWater +24.2%
Contains more ProteinProtein +132.4%
Contains more CarbsCarbs +99.1%
Contains more OtherOther +56.8%

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
33% 11% 56%
Saturated Fat: Sat. Fat 0.089 g
Monounsaturated Fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.149 g
Contains more Mono. FatMonounsaturated Fat +883.3%
Contains more Poly. FatPolyunsaturated fat +406.7%
Contains less Sat. FatSaturated 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
Calories 76kcal 130kcal Black turtle bean
Protein 3.52g 8.18g Black turtle bean
Fats 1.73g 0.35g Okara
Net carbs 12.23g 16.05g Black turtle bean
Carbs 12.23g 24.35g Black turtle bean
Magnesium 26mg 49mg Black turtle bean
Calcium 80mg 55mg Okara
Potassium 213mg 433mg Black turtle bean
Iron 1.3mg 2.85mg Black turtle bean
Sugar 0.32g Okara
Fiber 8.3g Black turtle bean
Copper 0.2mg 0.269mg Black turtle bean
Zinc 0.56mg 0.76mg Black turtle bean
Phosphorus 60mg 152mg Black turtle bean
Sodium 9mg 3mg Black turtle bean
Vitamin A 0IU 6IU Black turtle bean
Vitamin E 0.87mg Black turtle bean
Manganese 0.404mg 0.327mg Okara
Selenium 10.6µg 1.2µg Okara
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
Vitamin K 3.3µg Black turtle bean
Folate 26µg 86µg Black turtle bean
Choline 32.6mg 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
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okara Black turtle 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
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.