Okara vs. Cranberry beans — In-Depth Nutrition Comparison
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Significant differences between okara and cranberry beans
- Okara is richer in selenium, while cranberry beans is higher in folate, vitamin B1, phosphorus, iron, magnesium, zinc, and potassium.
- Cranberry beans covers your daily folate needs 45% more than okara.
- Okara has 8 times more selenium than cranberry beans. Okara has 10.6µg of selenium, while cranberry beans has 1.3µg.
Specific food types used in this comparison are Okara and Beans, cranberry (roman), mature seeds, cooked, boiled, without salt.
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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 | +60% |
| Contains more SeleniumSelenium | +715.4% |
| Contains more MagnesiumMagnesium | +92.3% |
| Contains more PotassiumPotassium | +81.7% |
| Contains more IronIron | +60.8% |
| Contains more CopperCopper | +15.5% |
| Contains more ZincZinc | +103.6% |
| Contains more PhosphorusPhosphorus | +125% |
| Contains less SodiumSodium | -88.9% |
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 | +42% |
| Contains more Vitamin B1Vitamin B1 | +950% |
| Contains more Vitamin B2Vitamin B2 | +245% |
| Contains more Vitamin B3Vitamin B3 | +415% |
| Contains more Vitamin B5Vitamin B5 | +172.7% |
| Contains more FolateFolate | +696.2% |
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:
9.34 g
Fats:
0.46 g
Carbs:
24.46 g
Water:
64.65 g
Other:
1.09 g
| Contains more FatsFats | +276.1% |
| Contains more WaterWater | +26.3% |
| Contains more ProteinProtein | +165.3% |
| Contains more CarbsCarbs | +100% |
| Contains more OtherOther | +23.9% |
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
0.119 g
Monounsaturated fat:
Mono. Fat
0.04 g
Polyunsaturated fat:
Poly. Fat
0.199 g
| Contains more Mono. FatMonounsaturated fat | +637.5% |
| Contains more Poly. FatPolyunsaturated fat | +279.4% |
| Contains less Sat. FatSaturated fat | -38.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Folate | 26µg | 207µg | 45% |
| Fiber | 8.6g | 34% | |
| Selenium | 10.6µg | 1.3µg | 17% |
| Vitamin B1 | 0.02mg | 0.21mg | 16% |
| Protein | 3.52g | 9.34g | 12% |
| Phosphorus | 60mg | 135mg | 11% |
| Iron | 1.3mg | 2.09mg | 10% |
| Magnesium | 26mg | 50mg | 6% |
| Potassium | 213mg | 387mg | 5% |
| Zinc | 0.56mg | 1.14mg | 5% |
| Vitamin B2 | 0.02mg | 0.069mg | 4% |
| Polyunsaturated fat | 0.755g | 0.199g | 4% |
| Carbs | 12.23g | 24.46g | 4% |
| Vitamin B6 | 0.115mg | 0.081mg | 3% |
| Vitamin B5 | 0.088mg | 0.24mg | 3% |
| Vitamin B3 | 0.1mg | 0.515mg | 3% |
| Calories | 76kcal | 136kcal | 3% |
| Copper | 0.2mg | 0.231mg | 3% |
| Calcium | 80mg | 50mg | 3% |
| Fats | 1.73g | 0.46g | 2% |
| Manganese | 0.404mg | 0.37mg | 1% |
| Monounsaturated fat | 0.295g | 0.04g | 1% |
| Net carbs | 12.23g | 15.86g | N/A |
| Sodium | 9mg | 1mg | 0% |
| Saturated fat | 0.193g | 0.119g | 0% |
| Tryptophan | 0.05mg | 0.111mg | 0% |
| Threonine | 0.131mg | 0.393mg | 0% |
| Isoleucine | 0.159mg | 0.412mg | 0% |
| Leucine | 0.244mg | 0.746mg | 0% |
| Lysine | 0.212mg | 0.641mg | 0% |
| Methionine | 0.041mg | 0.14mg | 0% |
| Phenylalanine | 0.157mg | 0.505mg | 0% |
| Valine | 0.162mg | 0.489mg | 0% |
| Histidine | 0.093mg | 0.26mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
20%
Minerals Daily Need Coverage Score
33%
38%
Comparison summary
Which food is lower in glycemic index?
Okara is lower in glycemic index (difference - 35)
Which food is cheaper?
Okara is cheaper (difference - $2.4)
Which food contains less Sodium?
Cranberry beans contains less Sodium (difference - 8mg)
Which food is lower in Saturated fat?
Cranberry beans is lower in Saturated fat (difference - 0.074g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
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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.