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 of 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.
Infographic
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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
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Calcium
+128.6%
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Selenium
+863.6%
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Iron
+70.8%
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Magnesium
+61.5%
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Phosphorus
+130%
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Potassium
+90.1%
Contains
less
Sodium
-88.9%
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Zinc
+78.6%
Equal in Copper - 0.216
Equal in Manganese - 0.43
Contains
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Calcium
+128.6%
Contains
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Selenium
+863.6%
Contains
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Iron
+70.8%
Contains
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Magnesium
+61.5%
Contains
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Phosphorus
+130%
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Potassium
+90.1%
Contains
less
Sodium
-88.9%
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Zinc
+78.6%
Equal in Copper - 0.216
Equal in Manganese - 0.43
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.
:
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Vitamin C
+∞%
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Vitamin B1
+700%
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Vitamin B2
+190%
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Vitamin B3
+478%
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Vitamin B5
+150%
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Folate
+400%
Equal in Vitamin B6 - 0.12
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Vitamin C
+∞%
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Vitamin B1
+700%
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Vitamin B2
+190%
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Vitamin B3
+478%
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Vitamin B5
+150%
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Folate
+400%
Equal in Vitamin B6 - 0.12
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+246%
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Water
+22%
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Protein
+146.3%
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Carbs
+86.4%
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Other
+23.9%
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
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Fats
+246%
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Water
+22%
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Protein
+146.3%
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Carbs
+86.4%
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Other
+23.9%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+656.4%
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Polyunsaturated fat
+171.6%
Contains
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Saturated Fat
-62.2%
Saturated Fat:
0.193 g
Monounsaturated Fat:
0.295 g
Polyunsaturated fat:
0.755 g
Saturated Fat:
0.073 g
Monounsaturated Fat:
0.039 g
Polyunsaturated fat:
0.278 g
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Monounsaturated Fat
+656.4%
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Polyunsaturated fat
+171.6%
Contains
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Saturated 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 | |
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Opinion |
| Net carbs | 12.23g | 16.4g |
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| Protein | 3.52g | 8.67g |
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| Fats | 1.73g | 0.5g |
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| Carbs | 12.23g | 22.8g |
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| Calories | 76kcal | 127kcal |
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| Sugar | 0.32g |
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| Fiber | 6.4g |
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| Calcium | 80mg | 35mg |
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| Iron | 1.3mg | 2.22mg |
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| Magnesium | 26mg | 42mg |
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| Phosphorus | 60mg | 138mg |
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| Potassium | 213mg | 405mg |
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| Sodium | 9mg | 1mg |
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| Zinc | 0.56mg | 1mg |
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| Copper | 0.2mg | 0.216mg |
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| Manganese | 0.404mg | 0.43mg |
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| Selenium | 10.6µg | 1.1µg |
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| Vitamin E | 0.03mg |
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| Vitamin C | 0mg | 1.2mg |
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| Vitamin B1 | 0.02mg | 0.16mg |
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| Vitamin B2 | 0.02mg | 0.058mg |
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| Vitamin B3 | 0.1mg | 0.578mg |
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| Vitamin B5 | 0.088mg | 0.22mg |
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| Vitamin B6 | 0.115mg | 0.12mg |
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| Folate | 26µg | 130µg |
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| Vitamin K | 8.4µg |
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| Tryptophan | 0.05mg | 0.104mg |
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| Threonine | 0.131mg | 0.319mg |
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| Isoleucine | 0.159mg | 0.41mg |
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| Leucine | 0.244mg | 0.736mg |
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| Lysine | 0.212mg | 0.607mg |
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| Methionine | 0.041mg | 0.113mg |
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| Phenylalanine | 0.157mg | 0.511mg |
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| Valine | 0.162mg | 0.5mg |
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| Histidine | 0.093mg | 0.238mg |
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| Saturated Fat | 0.193g | 0.073g |
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| Monounsaturated Fat | 0.295g | 0.039g |
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| Polyunsaturated fat | 0.755g | 0.278g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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)