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  6. Okara vs. Chickpeas

Okara vs. Chickpeas — In-Depth Nutrition Comparison

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What are the differences between Okara and Chickpeas?

  • Okara is higher in Selenium, yet Chickpeas is higher in Folate, Manganese, Iron, Copper, Phosphorus, Zinc, Vitamin B1, and Magnesium.
  • Chickpeas's daily need coverage for Folate is 37% more.
  • Okara has 3 times more Selenium than Chickpeas. While Okara has 10.6µg of Selenium, Chickpeas has only 3.7µg.

We used Okara and Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt types in this article.

Infographic

Okara vs Chickpeas 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
Chickpeas
Chickpeas
Contains more Calcium +63.3%
Contains more Selenium +186.5%
Contains more Iron +122.3%
Contains more Magnesium +84.6%
Contains more Phosphorus +180%
Contains more Potassium +36.6%
Contains less Sodium -22.2%
Contains more Zinc +173.2%
Contains more Copper +76%
Contains more Manganese +155%
Okara
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 49% 19% 26% 19% 2% 16% 67% 53% 58%
Chickpeas
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 109% 35% 72% 26% 1% 42% 118% 135% 21%
Contains more Calcium +63.3%
Contains more Selenium +186.5%
Contains more Iron +122.3%
Contains more Magnesium +84.6%
Contains more Phosphorus +180%
Contains more Potassium +36.6%
Contains less Sodium -22.2%
Contains more Zinc +173.2%
Contains more Copper +76%
Contains more Manganese +155%

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
:
10
Chickpeas
Chickpeas
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +480%
Contains more Vitamin B2 +215%
Contains more Vitamin B3 +426%
Contains more Vitamin B5 +225%
Contains more Vitamin B6 +20.9%
Contains more Folate +561.5%
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%
Chickpeas
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 7% 0% 5% 30% 15% 10% 18% 33% 129% 0% 10%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +480%
Contains more Vitamin B2 +215%
Contains more Vitamin B3 +426%
Contains more Vitamin B5 +225%
Contains more Vitamin B6 +20.9%
Contains more Folate +561.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okara
Okara
1
:
4
Chickpeas
Chickpeas
Contains more Water +35.6%
Contains more Protein +151.7%
Contains more Fats +49.7%
Contains more Carbs +124.2%
Equal in Other - 0.92
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
Chickpeas
9% 3% 27% 60%
Protein: 8.86 g
Fats: 2.59 g
Carbs: 27.42 g
Water: 60.21 g
Other: 0.92 g
Contains more Water +35.6%
Contains more Protein +151.7%
Contains more Fats +49.7%
Contains more Carbs +124.2%
Equal in Other - 0.92

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okara
Okara
1
:
2
Chickpeas
Chickpeas
Contains less Saturated Fat -28.3%
Contains more Monounsaturated Fat +97.6%
Contains more Polyunsaturated fat +53.1%
Okara
16% 24% 61%
Saturated Fat: 0.193 g
Monounsaturated Fat: 0.295 g
Polyunsaturated fat: 0.755 g
Chickpeas
13% 29% 58%
Saturated Fat: 0.269 g
Monounsaturated Fat: 0.583 g
Polyunsaturated fat: 1.156 g
Contains less Saturated Fat -28.3%
Contains more Monounsaturated Fat +97.6%
Contains more Polyunsaturated fat +53.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Okara Chickpeas Opinion
Net carbs 12.23g 19.82g Chickpeas
Protein 3.52g 8.86g Chickpeas
Fats 1.73g 2.59g Chickpeas
Carbs 12.23g 27.42g Chickpeas
Calories 76kcal 164kcal Chickpeas
Sugar 4.8g Okara
Fiber 7.6g Chickpeas
Calcium 80mg 49mg Okara
Iron 1.3mg 2.89mg Chickpeas
Magnesium 26mg 48mg Chickpeas
Phosphorus 60mg 168mg Chickpeas
Potassium 213mg 291mg Chickpeas
Sodium 9mg 7mg Chickpeas
Zinc 0.56mg 1.53mg Chickpeas
Copper 0.2mg 0.352mg Chickpeas
Manganese 0.404mg 1.03mg Chickpeas
Selenium 10.6µg 3.7µg Okara
Vitamin A 0IU 27IU Chickpeas
Vitamin A RAE 0µg 1µg Chickpeas
Vitamin E 0.35mg Chickpeas
Vitamin C 0mg 1.3mg Chickpeas
Vitamin B1 0.02mg 0.116mg Chickpeas
Vitamin B2 0.02mg 0.063mg Chickpeas
Vitamin B3 0.1mg 0.526mg Chickpeas
Vitamin B5 0.088mg 0.286mg Chickpeas
Vitamin B6 0.115mg 0.139mg Chickpeas
Folate 26µg 172µg Chickpeas
Vitamin K 4µg Chickpeas
Tryptophan 0.05mg 0.085mg Chickpeas
Threonine 0.131mg 0.329mg Chickpeas
Isoleucine 0.159mg 0.38mg Chickpeas
Leucine 0.244mg 0.631mg Chickpeas
Lysine 0.212mg 0.593mg Chickpeas
Methionine 0.041mg 0.116mg Chickpeas
Phenylalanine 0.157mg 0.475mg Chickpeas
Valine 0.162mg 0.372mg Chickpeas
Histidine 0.093mg 0.244mg Chickpeas
Saturated Fat 0.193g 0.269g Okara
Monounsaturated Fat 0.295g 0.583g Chickpeas
Polyunsaturated fat 0.755g 1.156g Chickpeas

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okara Chickpeas
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
21%
Chickpeas
Minerals Daily Need Coverage Score
33%
Okara
57%
Chickpeas

Comparison summary

Which food is lower in Sugar?
Okara
Okara is lower in Sugar (difference - 4.8g)
Which food is lower in Saturated Fat?
Okara
Okara is lower in Saturated Fat (difference - 0.076g)
Which food is lower in glycemic index?
Okara
Okara is lower in glycemic index (difference - 36)
Which food is cheaper?
Okara
Okara is cheaper (difference - $1)
Which food contains less Sodium?
Chickpeas
Chickpeas contains less Sodium (difference - 2mg)
Which food is richer in minerals?
Chickpeas
Chickpeas is relatively richer in minerals
Which food is richer in vitamins?
Chickpeas
Chickpeas is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Chickpeas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173757/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.