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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 are higher in folate, manganese, iron, copper, phosphorus, protein, 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

Okara vs Chickpeas infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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 34% 15% 26% 108% 117% 42% 72% 0.91% 134% 20%
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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Okara
Okara
0
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 5% 4.6% 1.9% 5.3% 27% 0% 0% 20%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 4.3% 0% 0.33% 7% 29% 15% 9.9% 17% 32% 0% 10% 129%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
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 Vitamin KVitamin K +∞%
Contains more FolateFolate +561.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Okara Chickpeas 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%
Calories 76kcal 164kcal 4%
Vitamin B5 0.088mg 0.286mg 4%
Calcium 80mg 49mg 3%
Vitamin B2 0.02mg 0.063mg 3%
Vitamin B3 0.1mg 0.526mg 3%
Vitamin K 4µg 3%
Polyunsaturated fat 0.755g 1.156g 3%
Potassium 213mg 291mg 2%
Vitamin E 0.35mg 2%
Vitamin B6 0.115mg 0.139mg 2%
Fats 1.73g 2.59g 1%
Vitamin C 0mg 1.3mg 1%
Monounsaturated fat 0.295g 0.583g 1%
Protein per 100 calories 4.6g 5.4g N/A
Calories per 10 g protein 216kcal 185kcal N/A
Weight per 100 calories 132g 61g N/A
Unsaturated / Saturated Fat ratio 5.4 6.5 N/A
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okara
Okara
1
4% 2% 12% 82%
Protein: 3.52 g
Fats: 1.73 g
Carbs: 12.23 g
Water: 81.64 g
Other: 0.88 g
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 WaterWater +35.6%
Contains more ProteinProtein +151.7%
Contains more FatsFats +49.7%
Contains more CarbsCarbs +124.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okara
Okara
1
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% 29% 58%
Saturated fat: Sat. Fat 0.269 g
Monounsaturated fat: Mono. Fat 0.583 g
Polyunsaturated fat: Poly. Fat 1.156 g
Contains less Sat. FatSaturated fat -28.3%
Contains more Mono. FatMonounsaturated fat +97.6%
Contains more Poly. FatPolyunsaturated fat +53.1%

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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.