Okara vs. Kidney beans — In-Depth Nutrition Comparison
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How are okara and kidney beans different?
- Okara is richer in selenium, while kidney beans is higher in folate, vitamin B1, iron, phosphorus, and potassium.
- Kidney beans covers your daily need for folate, 26% more than okara.
- Okara contains 10 times more selenium than kidney beans. Okara contains 10.6µg of selenium, while kidney beans contains 1.1µg.
Okara and Beans, kidney, all types, mature seeds, cooked, boiled, without salt types were used in this article.
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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 | +128.6% |
| Contains more SeleniumSelenium | +863.6% |
| Contains more MagnesiumMagnesium | +61.5% |
| Contains more PotassiumPotassium | +90.1% |
| Contains more IronIron | +70.8% |
| Contains more ZincZinc | +78.6% |
| Contains more PhosphorusPhosphorus | +130% |
| 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 CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +700% |
| Contains more Vitamin B2Vitamin B2 | +190% |
| Contains more Vitamin B3Vitamin B3 | +478% |
| Contains more Vitamin B5Vitamin B5 | +150% |
| Contains more FolateFolate | +400% |
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:
8.67 g
Fats:
0.5 g
Carbs:
22.8 g
Water:
66.94 g
Other:
1.09 g
| Contains more FatsFats | +246% |
| Contains more WaterWater | +22% |
| Contains more ProteinProtein | +146.3% |
| Contains more CarbsCarbs | +86.4% |
| 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
0.073 g
Monounsaturated fat:
Mono. Fat
0.039 g
Polyunsaturated fat:
Poly. Fat
0.278 g
| Contains more Mono. FatMonounsaturated fat | +656.4% |
| Contains more Poly. FatPolyunsaturated fat | +171.6% |
| Contains less Sat. FatSaturated fat | -62.2% |
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 Sugar |
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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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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Fiber | 6.4g | 26% | |
| Folate | 26µg | 130µg | 26% |
| Selenium | 10.6µg | 1.1µg | 17% |
| Vitamin B1 | 0.02mg | 0.16mg | 12% |
| Iron | 1.3mg | 2.22mg | 12% |
| Phosphorus | 60mg | 138mg | 11% |
| Protein | 3.52g | 8.67g | 10% |
| Vitamin K | 8.4µg | 7% | |
| Potassium | 213mg | 405mg | 6% |
| Choline | 30.5mg | 6% | |
| Calcium | 80mg | 35mg | 5% |
| Carbs | 12.23g | 22.8g | 4% |
| Magnesium | 26mg | 42mg | 4% |
| Zinc | 0.56mg | 1mg | 4% |
| Polyunsaturated fat | 0.755g | 0.278g | 3% |
| Vitamin B5 | 0.088mg | 0.22mg | 3% |
| Vitamin B3 | 0.1mg | 0.578mg | 3% |
| Vitamin B2 | 0.02mg | 0.058mg | 3% |
| Calories | 76kcal | 127kcal | 3% |
| Fats | 1.73g | 0.5g | 2% |
| Copper | 0.2mg | 0.216mg | 2% |
| Vitamin C | 0mg | 1.2mg | 1% |
| Monounsaturated fat | 0.295g | 0.039g | 1% |
| Saturated fat | 0.193g | 0.073g | 1% |
| Manganese | 0.404mg | 0.43mg | 1% |
| Net carbs | 12.23g | 16.4g | N/A |
| Sugar | 0.32g | N/A | |
| Sodium | 9mg | 1mg | 0% |
| Vitamin E | 0.03mg | 0% | |
| Vitamin B6 | 0.115mg | 0.12mg | 0% |
| Tryptophan | 0.05mg | 0.104mg | 0% |
| Threonine | 0.131mg | 0.319mg | 0% |
| Isoleucine | 0.159mg | 0.41mg | 0% |
| Leucine | 0.244mg | 0.736mg | 0% |
| Lysine | 0.212mg | 0.607mg | 0% |
| Methionine | 0.041mg | 0.113mg | 0% |
| Phenylalanine | 0.157mg | 0.511mg | 0% |
| Valine | 0.162mg | 0.5mg | 0% |
| Histidine | 0.093mg | 0.238mg | 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%
19%
Minerals Daily Need Coverage Score
33%
38%
Comparison summary
Which food is lower in Sugar?
Okara is lower in Sugar (difference - 0.32g)
Which food is lower in glycemic index?
Okara is lower in glycemic index (difference - 22)
Which food is cheaper?
Okara is cheaper (difference - $1.2)
Which food contains less Sodium?
Kidney beans contains less Sodium (difference - 8mg)
Which food is lower in Saturated fat?
Kidney beans is lower in Saturated fat (difference - 0.12g)
Which food is richer in minerals?
Kidney beans is relatively richer in minerals
Which food is richer in vitamins?
Kidney beans is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)