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  6. Okara vs. Kidney beans

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.

Infographic

Okara vs Kidney 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 30% 11% 36% 83% 72% 27% 59% 0.13% 56% 6%
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%
~equal in Copper ~0.216mg
~equal in Manganese ~0.43mg

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
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% 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 4% 0% 0.6% 0% 40% 13% 11% 13% 28% 0% 21% 98% 17%
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%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.12mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Okara Kidney beans 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%

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% 23% 67%
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
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
19% 10% 71%
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%

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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. Kidney beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/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.