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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% 17% 0% 56% 13% 9.9% 16% 18% 0% 8.3% 65% 18%
Contains more Vitamin B6Vitamin B6 +49.4%
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 A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Okara Black turtle bean DV% diff.
Fiber 8.3g 33%
Iron 1.3mg 2.85mg 19%
Vitamin B1 0.02mg 0.225mg 17%
Selenium 10.6µg 1.2µg 17%
Folate 26µg 86µg 15%
Phosphorus 60mg 152mg 13%
Protein 3.52g 8.18g 9%
Copper 0.2mg 0.269mg 8%
Vitamin E 0.87mg 6%
Choline 32.6mg 6%
Potassium 213mg 433mg 6%
Magnesium 26mg 49mg 5%
Polyunsaturated fat 0.755g 0.149g 4%
Carbs 12.23g 24.35g 4%
Vitamin B3 0.1mg 0.527mg 3%
Calories 76kcal 130kcal 3%
Vitamin B5 0.088mg 0.26mg 3%
Vitamin B6 0.115mg 0.077mg 3%
Vitamin K 3.3µg 3%
Vitamin B2 0.02mg 0.056mg 3%
Manganese 0.404mg 0.327mg 3%
Calcium 80mg 55mg 3%
Zinc 0.56mg 0.76mg 2%
Fats 1.73g 0.35g 2%
Monounsaturated fat 0.295g 0.03g 1%
Net carbs 12.23g 16.05g N/A
Sugar 0.32g N/A
Sodium 9mg 3mg 0%
Saturated fat 0.193g 0.089g 0%
Tryptophan 0.05mg 0.097mg 0%
Threonine 0.131mg 0.344mg 0%
Isoleucine 0.159mg 0.361mg 0%
Leucine 0.244mg 0.653mg 0%
Lysine 0.212mg 0.562mg 0%
Methionine 0.041mg 0.123mg 0%
Phenylalanine 0.157mg 0.442mg 0%
Valine 0.162mg 0.428mg 0%
Histidine 0.093mg 0.228mg 0%

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%

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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.