Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Okara
  5. Compare
  6. Okara vs. Navy beans

Okara vs. Navy beans — In-Depth Nutrition Comparison

Compare

How are Okara and Navy beans different?

  • Okara is richer in Selenium, while Navy beans is higher in Folate, Vitamin B1, Iron, Phosphorus, Magnesium, Manganese, and Potassium.
  • Navy beans covers your daily need of Folate 29% more than Okara.
  • Okara contains 4 times more Selenium than Navy beans. Okara contains 10.6µg of Selenium, while Navy beans contains 2.9µg.

Okara and Beans, navy, mature seeds, cooked, boiled, without salt types were used in this article.

Infographic

Okara vs Navy 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
:
8
Navy beans
Navy beans
Contains more Calcium +15.9%
Contains more Selenium +265.5%
Contains more Iron +81.5%
Contains more Magnesium +103.8%
Contains more Phosphorus +140%
Contains more Potassium +82.6%
Contains less Sodium -100%
Contains more Zinc +83.9%
Contains more Manganese +30.4%
Equal in Copper - 0.21
Okara
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 49% 19% 26% 19% 2% 16% 67% 53% 58%
Navy beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 89% 38% 62% 35% 0% 29% 70% 69% 16%
Contains more Calcium +15.9%
Contains more Selenium +265.5%
Contains more Iron +81.5%
Contains more Magnesium +103.8%
Contains more Phosphorus +140%
Contains more Potassium +82.6%
Contains less Sodium -100%
Contains more Zinc +83.9%
Contains more Manganese +30.4%
Equal in Copper - 0.21

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
:
9
Navy beans
Navy beans
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1085%
Contains more Vitamin B2 +230%
Contains more Vitamin B3 +549%
Contains more Vitamin B5 +202.3%
Contains more Vitamin B6 +20%
Contains more Folate +438.5%
Okara
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 5% 5% 2% 6% 27% 20% 0% 0%
Navy beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 3% 60% 16% 13% 16% 32% 105% 0% 2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1085%
Contains more Vitamin B2 +230%
Contains more Vitamin B3 +549%
Contains more Vitamin B5 +202.3%
Contains more Vitamin B6 +20%
Contains more Folate +438.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okara
Okara
2
:
3
Navy beans
Navy beans
Contains more Fats +179%
Contains more Water +27.9%
Contains more Protein +133.8%
Contains more Carbs +113%
Contains more Other +46.6%
Okara
4% 2% 12% 82%
Protein: 3.52 g
Fats: 1.73 g
Carbs: 12.23 g
Water: 81.64 g
Other: 0.88 g
Navy beans
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 g
Contains more Fats +179%
Contains more Water +27.9%
Contains more Protein +133.8%
Contains more Carbs +113%
Contains more Other +46.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okara
Okara
2
:
1
Navy beans
Navy beans
Contains more Monounsaturated Fat +107.7%
Contains more Polyunsaturated fat +54.1%
Contains less Saturated Fat -49.2%
Okara
16% 24% 61%
Saturated Fat: 0.193 g
Monounsaturated Fat: 0.295 g
Polyunsaturated fat: 0.755 g
Navy beans
13% 19% 67%
Saturated Fat: 0.098 g
Monounsaturated Fat: 0.142 g
Polyunsaturated fat: 0.49 g
Contains more Monounsaturated Fat +107.7%
Contains more Polyunsaturated fat +54.1%
Contains less Saturated Fat -49.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Okara Navy beans
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Okara Navy beans Opinion
Net carbs 12.23g 15.55g Navy beans
Protein 3.52g 8.23g Navy beans
Fats 1.73g 0.62g Okara
Carbs 12.23g 26.05g Navy beans
Calories 76kcal 140kcal Navy beans
Starch 15.4g Navy beans
Sugar 0.37g Okara
Fiber 10.5g Navy beans
Calcium 80mg 69mg Okara
Iron 1.3mg 2.36mg Navy beans
Magnesium 26mg 53mg Navy beans
Phosphorus 60mg 144mg Navy beans
Potassium 213mg 389mg Navy beans
Sodium 9mg 0mg Navy beans
Zinc 0.56mg 1.03mg Navy beans
Copper 0.2mg 0.21mg Navy beans
Manganese 0.404mg 0.527mg Navy beans
Selenium 10.6µg 2.9µg Okara
Vitamin E 0.01mg Navy beans
Vitamin C 0mg 0.9mg Navy beans
Vitamin B1 0.02mg 0.237mg Navy beans
Vitamin B2 0.02mg 0.066mg Navy beans
Vitamin B3 0.1mg 0.649mg Navy beans
Vitamin B5 0.088mg 0.266mg Navy beans
Vitamin B6 0.115mg 0.138mg Navy beans
Folate 26µg 140µg Navy beans
Vitamin K 0.6µg Navy beans
Tryptophan 0.05mg 0.1mg Navy beans
Threonine 0.131mg 0.289mg Navy beans
Isoleucine 0.159mg 0.387mg Navy beans
Leucine 0.244mg 0.7mg Navy beans
Lysine 0.212mg 0.52mg Navy beans
Methionine 0.041mg 0.111mg Navy beans
Phenylalanine 0.157mg 0.471mg Navy beans
Valine 0.162mg 0.504mg Navy beans
Histidine 0.093mg 0.206mg Navy beans
Saturated Fat 0.193g 0.098g Navy beans
Monounsaturated Fat 0.295g 0.142g Okara
Polyunsaturated fat 0.755g 0.49g Okara
Omega-3 - ALA 0.177g Navy beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okara Navy beans
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Okara
Okara vs Soy milk
Soy milk
Okara
Okara vs Tofu
Tofu
Okara
Okara vs Porridge
Porridge
Navy beans
Navy beans vs Green bean raw
Green bean raw
Navy beans
Navy beans vs Broad bean raw
Broad bean raw
Navy beans
Navy beans vs Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw

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%
Okara
20%
Navy beans
Minerals Daily Need Coverage Score
33%
Okara
43%
Navy beans

Comparison summary

Which food is lower in Sugar?
Okara
Okara is lower in Sugar (difference - 0.37g)
Which food is lower in glycemic index?
Okara
Okara is lower in glycemic index (difference - 39)
Which food is cheaper?
Okara
Okara is cheaper (difference - $1.3)
Which food contains less Sodium?
Navy beans
Navy beans contains less Sodium (difference - 9mg)
Which food is lower in Cholesterol?
Navy beans
Navy beans is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Navy beans
Navy beans is lower in Saturated Fat (difference - 0.095g)
Which food is richer in minerals?
Navy beans
Navy beans is relatively richer in minerals
Which food is richer in vitamins?
Navy beans
Navy beans is relatively richer in vitamins

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. Navy beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/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.