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  6. Okara vs. Black gram

Okara vs. Black gram — In-Depth Nutrition Comparison

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The main differences between Okara and Black gram

  • Okara has more Selenium, and Copper, however, Black gram has more Folate, Phosphorus, Vitamin B1, Magnesium, Vitamin B3, Vitamin B5, and Iron.
  • Daily need coverage for Folate from Black gram is 17% higher.
  • Black gram has 4 times less Selenium than Okara. Okara has 10.6µg of Selenium, while Black gram has 2.5µg.

Food types used in this article are Okara and Mungo beans, mature seeds, cooked, boiled, without salt.

Infographic

Okara vs Black gram 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
3
:
7
Black gram
Black gram
Contains more Calcium +50.9%
Contains more Copper +43.9%
Contains more Selenium +324%
Contains more Iron +34.6%
Contains more Magnesium +142.3%
Contains more Phosphorus +160%
Contains less Sodium -22.2%
Contains more Zinc +48.2%
Equal in Potassium - 231
Equal in Manganese - 0.412
Okara
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 49% 19% 26% 19% 2% 16% 67% 53% 58%
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 66% 45% 67% 21% 1% 23% 47% 54% 14%
Contains more Calcium +50.9%
Contains more Copper +43.9%
Contains more Selenium +324%
Contains more Iron +34.6%
Contains more Magnesium +142.3%
Contains more Phosphorus +160%
Contains less Sodium -22.2%
Contains more Zinc +48.2%
Equal in Potassium - 231
Equal in Manganese - 0.412

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
1
:
9
Black gram
Black gram
Contains more Vitamin B6 +98.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +650%
Contains more Vitamin B2 +275%
Contains more Vitamin B3 +1400%
Contains more Vitamin B5 +392%
Contains more Folate +261.5%
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%
Black gram
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 3% 0% 4% 38% 18% 29% 26% 14% 71% 0% 7%
Contains more Vitamin B6 +98.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +650%
Contains more Vitamin B2 +275%
Contains more Vitamin B3 +1400%
Contains more Vitamin B5 +392%
Contains more Folate +261.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okara
Okara
2
:
3
Black gram
Black gram
Contains more Fats +214.5%
Contains more Water +12.6%
Contains more Protein +114.2%
Contains more Carbs +50%
Contains more Other +20.5%
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
Black gram
8% 18% 73%
Protein: 7.54 g
Fats: 0.55 g
Carbs: 18.34 g
Water: 72.51 g
Other: 1.06 g
Contains more Fats +214.5%
Contains more Water +12.6%
Contains more Protein +114.2%
Contains more Carbs +50%
Contains more Other +20.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okara
Okara
2
:
1
Black gram
Black gram
Contains more Monounsaturated Fat +917.2%
Contains more Polyunsaturated fat +110.3%
Contains less Saturated Fat -80.3%
Okara
16% 24% 61%
Saturated Fat: 0.193 g
Monounsaturated Fat: 0.295 g
Polyunsaturated fat: 0.755 g
Black gram
9% 7% 84%
Saturated Fat: 0.038 g
Monounsaturated Fat: 0.029 g
Polyunsaturated fat: 0.359 g
Contains more Monounsaturated Fat +917.2%
Contains more Polyunsaturated fat +110.3%
Contains less Saturated Fat -80.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Okara Black gram Opinion
Net carbs 12.23g 11.94g Okara
Protein 3.52g 7.54g Black gram
Fats 1.73g 0.55g Okara
Carbs 12.23g 18.34g Black gram
Calories 76kcal 105kcal Black gram
Sugar 2.01g Okara
Fiber 6.4g Black gram
Calcium 80mg 53mg Okara
Iron 1.3mg 1.75mg Black gram
Magnesium 26mg 63mg Black gram
Phosphorus 60mg 156mg Black gram
Potassium 213mg 231mg Black gram
Sodium 9mg 7mg Black gram
Zinc 0.56mg 0.83mg Black gram
Copper 0.2mg 0.139mg Okara
Manganese 0.404mg 0.412mg Black gram
Selenium 10.6µg 2.5µg Okara
Vitamin A 0IU 31IU Black gram
Vitamin A RAE 0µg 2µg Black gram
Vitamin E 0.15mg Black gram
Vitamin C 0mg 1mg Black gram
Vitamin B1 0.02mg 0.15mg Black gram
Vitamin B2 0.02mg 0.075mg Black gram
Vitamin B3 0.1mg 1.5mg Black gram
Vitamin B5 0.088mg 0.433mg Black gram
Vitamin B6 0.115mg 0.058mg Okara
Folate 26µg 94µg Black gram
Vitamin K 2.7µg Black gram
Tryptophan 0.05mg 0.078mg Black gram
Threonine 0.131mg 0.262mg Black gram
Isoleucine 0.159mg 0.385mg Black gram
Leucine 0.244mg 0.625mg Black gram
Lysine 0.212mg 0.5mg Black gram
Methionine 0.041mg 0.11mg Black gram
Phenylalanine 0.157mg 0.44mg Black gram
Valine 0.162mg 0.423mg Black gram
Histidine 0.093mg 0.211mg Black gram
Saturated Fat 0.193g 0.038g Black gram
Monounsaturated Fat 0.295g 0.029g Okara
Polyunsaturated fat 0.755g 0.359g Okara

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okara Black gram
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
17%
Black gram
Minerals Daily Need Coverage Score
33%
Okara
35%
Black gram

Comparison summary

Which food is lower in Sugar?
Okara
Okara is lower in Sugar (difference - 2.01g)
Which food is lower in glycemic index?
Okara
Okara is lower in glycemic index (difference - 43)
Which food is cheaper?
Okara
Okara is cheaper (difference - $1.5)
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.155g)
Which food is richer in vitamins?
Black gram
Black gram is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172427/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.