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  6. Okara vs. Navy beans

Okara vs. Navy beans — In-Depth Nutrition Comparison

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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
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 38% 21% 34% 89% 70% 28% 62% 0% 69% 16%
Contains more CalciumCalcium +15.9%
Contains more SeleniumSelenium +265.5%
Contains more MagnesiumMagnesium +103.8%
Contains more PotassiumPotassium +82.6%
Contains more IronIron +81.5%
Contains more ZincZinc +83.9%
Contains more PhosphorusPhosphorus +140%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +30.4%
~equal in Copper ~0.21mg

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 3% 0% 0.2% 0% 59% 15% 12% 16% 32% 0% 1.5% 105% 24%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1085%
Contains more Vitamin B2Vitamin B2 +230%
Contains more Vitamin B3Vitamin B3 +549%
Contains more Vitamin B5Vitamin B5 +202.3%
Contains more Vitamin B6Vitamin B6 +20%
Contains more FolateFolate +438.5%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
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 FatsFats +179%
Contains more WaterWater +27.9%
Contains more ProteinProtein +133.8%
Contains more CarbsCarbs +113%
Contains more OtherOther +46.6%

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
13% 19% 67%
Saturated Fat: Sat. Fat 0.098 g
Monounsaturated Fat: Mono. Fat 0.142 g
Polyunsaturated fat: Poly. Fat 0.49 g
Contains more Mono. FatMonounsaturated Fat +107.7%
Contains more Poly. FatPolyunsaturated fat +54.1%
Contains less Sat. FatSaturated 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 Cholesterol ok
Lower in Sodium 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
Calories 76kcal 140kcal Navy beans
Protein 3.52g 8.23g Navy beans
Fats 1.73g 0.62g Okara
Vitamin C 0mg 0.9mg Navy beans
Net carbs 12.23g 15.55g Navy beans
Carbs 12.23g 26.05g Navy beans
Magnesium 26mg 53mg Navy beans
Calcium 80mg 69mg Okara
Potassium 213mg 389mg Navy beans
Iron 1.3mg 2.36mg Navy beans
Sugar 0.37g Okara
Fiber 10.5g Navy beans
Copper 0.2mg 0.21mg Navy beans
Zinc 0.56mg 1.03mg Navy beans
Starch 15.4g Navy beans
Phosphorus 60mg 144mg Navy beans
Sodium 9mg 0mg Navy beans
Vitamin E 0.01mg Navy beans
Manganese 0.404mg 0.527mg Navy beans
Selenium 10.6µg 2.9µg Okara
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
Vitamin K 0.6µg Navy beans
Folate 26µg 140µg Navy beans
Choline 44.7mg Navy beans
Saturated Fat 0.193g 0.098g Navy beans
Monounsaturated Fat 0.295g 0.142g Okara
Polyunsaturated fat 0.755g 0.49g Okara
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
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 Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Okara
21%
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 is lower in Cholesterol?
Navy beans
Navy beans is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Navy beans
Navy beans contains less Sodium (difference - 9mg)
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.