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  6. Okara vs. Chickpea flour (besan)

Okara vs. Chickpea flour (besan) — In-Depth Nutrition Comparison

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What are the differences between okara and chickpea flour (besan)?

  • Chickpea flour (besan) is richer than okara in folate, copper, manganese, protein, iron, vitamin B1, phosphorus, magnesium, vitamin B6, and zinc.
  • Chickpea flour (besan)'s daily need coverage for folate is 103% more.

We used Okara and Chickpea flour (besan) types in this article.

Infographic

Okara vs Chickpea flour (besan) 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
3
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 119% 14% 75% 182% 304% 77% 136% 8.3% 209% 45%
Contains more CalciumCalcium +77.8%
Contains less SodiumSodium -85.9%
Contains more SeleniumSelenium +27.7%
Contains more MagnesiumMagnesium +538.5%
Contains more PotassiumPotassium +297.2%
Contains more IronIron +273.8%
Contains more CopperCopper +356%
Contains more ZincZinc +401.8%
Contains more PhosphorusPhosphorus +430%
Contains more ManganeseManganese +296%

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 0% 0% 0.67% 17% 122% 24% 33% 36% 114% 0% 23% 328%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +2330%
Contains more Vitamin B2Vitamin B2 +430%
Contains more Vitamin B3Vitamin B3 +1662%
Contains more Vitamin B5Vitamin B5 +588.6%
Contains more Vitamin B6Vitamin B6 +327.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1580.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Okara Chickpea flour (besan) DV% diff.
Folate 26µg 437µg 103%
Copper 0.2mg 0.912mg 79%
Manganese 0.404mg 1.6mg 52%
Iron 1.3mg 4.86mg 45%
Fiber 10.8g 43%
Vitamin B1 0.02mg 0.486mg 39%
Protein 3.52g 22.39g 38%
Phosphorus 60mg 318mg 37%
Magnesium 26mg 166mg 33%
Vitamin B6 0.115mg 0.492mg 29%
Zinc 0.56mg 2.81mg 20%
Potassium 213mg 846mg 19%
Calories 76kcal 387kcal 16%
Carbs 12.23g 57.82g 15%
Polyunsaturated fat 0.755g 2.983g 15%
Vitamin B3 0.1mg 1.762mg 10%
Vitamin B5 0.088mg 0.606mg 10%
Fats 1.73g 6.69g 8%
Vitamin K 9.1µg 8%
Vitamin B2 0.02mg 0.106mg 7%
Vitamin E 0.83mg 6%
Calcium 80mg 45mg 4%
Selenium 10.6µg 8.3µg 4%
Monounsaturated fat 0.295g 1.504g 3%
Sodium 9mg 64mg 2%
Saturated fat 0.193g 0.693g 2%
Protein per 100 calories 4.6g 5.8g N/A
Calories per 10 g protein 216kcal 173kcal N/A
Weight per 100 calories 132g 26g N/A
Unsaturated / Saturated Fat ratio 5.4 6.5 N/A
Net carbs 12.23g 47.02g N/A
Sugar 10.85g N/A
Vitamin A 0µg 2µg 0%
Tryptophan 0.05mg 0%
Threonine 0.131mg 0%
Isoleucine 0.159mg 0%
Leucine 0.244mg 0%
Lysine 0.212mg 0%
Methionine 0.041mg 0%
Phenylalanine 0.157mg 0%
Valine 0.162mg 0%
Histidine 0.093mg 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
22% 7% 58% 10% 3%
Protein: 22.39 g
Fats: 6.69 g
Carbs: 57.82 g
Water: 10.28 g
Other: 2.82 g
Contains more WaterWater +694.2%
Contains more ProteinProtein +536.1%
Contains more FatsFats +286.7%
Contains more CarbsCarbs +372.8%

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 0.693 g
Monounsaturated fat: Mono. Fat 1.504 g
Polyunsaturated fat: Poly. Fat 2.983 g
Contains less Sat. FatSaturated fat -72.2%
Contains more Mono. FatMonounsaturated fat +409.8%
Contains more Poly. FatPolyunsaturated fat +295.1%

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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. Chickpea flour (besan) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174288/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.