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 are higher in folate, manganese, iron, copper, phosphorus, zinc, vitamin B1, and magnesium.
- Chickpeas' daily need coverage for folate is 37% more.
- Okara has 3 times more selenium than chickpeas. While okara has 10.6µg of selenium, chickpeas have only 3.7µg.
We used Okara and Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt types in this article.
Infographic
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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.
| Contains more CalciumCalcium | +63.3% |
| Contains more SeleniumSelenium | +186.5% |
| Contains more MagnesiumMagnesium | +84.6% |
| Contains more PotassiumPotassium | +36.6% |
| Contains more IronIron | +122.3% |
| Contains more CopperCopper | +76% |
| Contains more ZincZinc | +173.2% |
| Contains more PhosphorusPhosphorus | +180% |
| Contains less SodiumSodium | -22.2% |
| Contains more ManganeseManganese | +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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +480% |
| Contains more Vitamin B2Vitamin B2 | +215% |
| Contains more Vitamin B3Vitamin B3 | +426% |
| Contains more Vitamin B5Vitamin B5 | +225% |
| Contains more Vitamin B6Vitamin B6 | +20.9% |
| Contains more FolateFolate | +561.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +35.6% |
| Contains more ProteinProtein | +151.7% |
| Contains more FatsFats | +49.7% |
| Contains more CarbsCarbs | +124.2% |
~equal in
Other
~0.92g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -28.3% |
| Contains more Mono. FatMonounsaturated fat | +97.6% |
| Contains more Poly. FatPolyunsaturated 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.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Folate | 26µg | 172µg | 37% |
| Fiber | 7.6g | 30% | |
| Manganese | 0.404mg | 1.03mg | 27% |
| Iron | 1.3mg | 2.89mg | 20% |
| Copper | 0.2mg | 0.352mg | 17% |
| Phosphorus | 60mg | 168mg | 15% |
| Selenium | 10.6µg | 3.7µg | 13% |
| Protein | 3.52g | 8.86g | 11% |
| Zinc | 0.56mg | 1.53mg | 9% |
| Vitamin B1 | 0.02mg | 0.116mg | 8% |
| Choline | 42.8mg | 8% | |
| Carbs | 12.23g | 27.42g | 5% |
| Magnesium | 26mg | 48mg | 5% |
| Vitamin B5 | 0.088mg | 0.286mg | 4% |
| Calories | 76kcal | 164kcal | 4% |
| Vitamin B2 | 0.02mg | 0.063mg | 3% |
| Calcium | 80mg | 49mg | 3% |
| Vitamin B3 | 0.1mg | 0.526mg | 3% |
| Vitamin K | 4µg | 3% | |
| Polyunsaturated fat | 0.755g | 1.156g | 3% |
| Vitamin E | 0.35mg | 2% | |
| Potassium | 213mg | 291mg | 2% |
| Vitamin B6 | 0.115mg | 0.139mg | 2% |
| Fats | 1.73g | 2.59g | 1% |
| Monounsaturated fat | 0.295g | 0.583g | 1% |
| Vitamin C | 0mg | 1.3mg | 1% |
| Net carbs | 12.23g | 19.82g | N/A |
| Sugar | 4.8g | N/A | |
| Sodium | 9mg | 7mg | 0% |
| Vitamin A | 0µg | 1µg | 0% |
| Saturated fat | 0.193g | 0.269g | 0% |
| Tryptophan | 0.05mg | 0.085mg | 0% |
| Threonine | 0.131mg | 0.329mg | 0% |
| Isoleucine | 0.159mg | 0.38mg | 0% |
| Leucine | 0.244mg | 0.631mg | 0% |
| Lysine | 0.212mg | 0.593mg | 0% |
| Methionine | 0.041mg | 0.116mg | 0% |
| Phenylalanine | 0.157mg | 0.475mg | 0% |
| Valine | 0.162mg | 0.372mg | 0% |
| Histidine | 0.093mg | 0.244mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
21%
Minerals Daily Need Coverage Score
33%
57%
Comparison summary
Which food is lower in Sugar?
Okara is lower in Sugar (difference - 4.8g)
Which food is lower in Saturated fat?
Okara is lower in Saturated fat (difference - 0.076g)
Which food is lower in glycemic index?
Okara is lower in glycemic index (difference - 36)
Which food is cheaper?
Okara is cheaper (difference - $1)
Which food contains less Sodium?
Chickpeas contains less Sodium (difference - 2mg)
Which food is richer in minerals?
Chickpeas is relatively richer in minerals
Which food is richer in vitamins?
Chickpeas is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)