Okara vs. Chickpeas — In-Depth Nutrition Comparison
Compare
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
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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
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% |
