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  6. Okara vs. Cranberry beans

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.

Infographic

Okara vs Cranberry beans 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
2
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 36% 15% 34% 78% 77% 31% 58% 0.13% 48% 7.1%
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%
~equal in Manganese ~0.37mg

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% 0% 0% 53% 16% 9.7% 14% 19% 0% 0% 155% 0%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Okara Cranberry beans 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%

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
9% 24% 65%
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
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 0.119 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%

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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. Cranberry beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/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.