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  6. Okara vs. Fava beans

Okara vs. Fava beans — In-Depth Nutrition Comparison

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Summary of differences between Okara and Fava beans

  • Okara has more Selenium, while Fava beans has more Folate, Phosphorus, Copper, Vitamin B1, and Vitamin B2.
  • Fava beans covers your daily need of Folate 20% more than Okara.
  • Okara contains 4 times more Selenium than Fava beans. While Okara contains 10.6µg of Selenium, Fava beans contains only 2.6µg.

These are the specific foods used in this comparison Okara and Broadbeans (fava beans), mature seeds, cooked, boiled, without salt.

Infographic

Okara vs Fava beans 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
Fava beans
Fava beans
Contains more Calcium +122.2%
Contains more Selenium +307.7%
Contains more Iron +15.4%
Contains more Magnesium +65.4%
Contains more Phosphorus +108.3%
Contains more Potassium +25.8%
Contains less Sodium -44.4%
Contains more Zinc +80.4%
Contains more Copper +29.5%
Equal in Manganese - 0.421
Okara
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 49% 19% 26% 19% 2% 16% 67% 53% 58%
Fava beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 57% 31% 54% 24% 1% 28% 87% 55% 15%
Contains more Calcium +122.2%
Contains more Selenium +307.7%
Contains more Iron +15.4%
Contains more Magnesium +65.4%
Contains more Phosphorus +108.3%
Contains more Potassium +25.8%
Contains less Sodium -44.4%
Contains more Zinc +80.4%
Contains more Copper +29.5%
Equal in Manganese - 0.421

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
1
:
9
Fava beans
Fava beans
Contains more Vitamin B6 +59.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +385%
Contains more Vitamin B2 +345%
Contains more Vitamin B3 +611%
Contains more Vitamin B5 +78.4%
Contains more Folate +300%
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%
Fava beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 1% 25% 21% 14% 10% 17% 78% 0% 8%
Contains more Vitamin B6 +59.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +385%
Contains more Vitamin B2 +345%
Contains more Vitamin B3 +611%
Contains more Vitamin B5 +78.4%
Contains more Folate +300%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okara
Okara
3
:
2
Fava beans
Fava beans
Contains more Fats +332.5%
Contains more Water +14.1%
Contains more Protein +115.9%
Contains more Carbs +60.7%
Equal in Other - 0.81
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
Fava beans
8% 20% 72%
Protein: 7.6 g
Fats: 0.4 g
Carbs: 19.65 g
Water: 71.54 g
Other: 0.81 g
Contains more Fats +332.5%
Contains more Water +14.1%
Contains more Protein +115.9%
Contains more Carbs +60.7%
Equal in Other - 0.81

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okara
Okara
2
:
1
Fava beans
Fava beans
Contains more Monounsaturated Fat +273.4%
Contains more Polyunsaturated fat +360.4%
Contains less Saturated Fat -65.8%
Okara
16% 24% 61%
Saturated Fat: 0.193 g
Monounsaturated Fat: 0.295 g
Polyunsaturated fat: 0.755 g
Fava beans
21% 26% 53%
Saturated Fat: 0.066 g
Monounsaturated Fat: 0.079 g
Polyunsaturated fat: 0.164 g
Contains more Monounsaturated Fat +273.4%
Contains more Polyunsaturated fat +360.4%
Contains less Saturated Fat -65.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Okara Fava beans Opinion
Net carbs 12.23g 14.25g Fava beans
Protein 3.52g 7.6g Fava beans
Fats 1.73g 0.4g Okara
Carbs 12.23g 19.65g Fava beans
Calories 76kcal 110kcal Fava beans
Sugar 1.82g Okara
Fiber 5.4g Fava beans
Calcium 80mg 36mg Okara
Iron 1.3mg 1.5mg Fava beans
Magnesium 26mg 43mg Fava beans
Phosphorus 60mg 125mg Fava beans
Potassium 213mg 268mg Fava beans
Sodium 9mg 5mg Fava beans
Zinc 0.56mg 1.01mg Fava beans
Copper 0.2mg 0.259mg Fava beans
Manganese 0.404mg 0.421mg Fava beans
Selenium 10.6µg 2.6µg Okara
Vitamin A 0IU 15IU Fava beans
Vitamin A RAE 0µg 1µg Fava beans
Vitamin E 0.02mg Fava beans
Vitamin C 0mg 0.3mg Fava beans
Vitamin B1 0.02mg 0.097mg Fava beans
Vitamin B2 0.02mg 0.089mg Fava beans
Vitamin B3 0.1mg 0.711mg Fava beans
Vitamin B5 0.088mg 0.157mg Fava beans
Vitamin B6 0.115mg 0.072mg Okara
Folate 26µg 104µg Fava beans
Vitamin K 2.9µg Fava beans
Tryptophan 0.05mg 0.072mg Fava beans
Threonine 0.131mg 0.27mg Fava beans
Isoleucine 0.159mg 0.306mg Fava beans
Leucine 0.244mg 0.572mg Fava beans
Lysine 0.212mg 0.486mg Fava beans
Methionine 0.041mg 0.062mg Fava beans
Phenylalanine 0.157mg 0.321mg Fava beans
Valine 0.162mg 0.338mg Fava beans
Histidine 0.093mg 0.193mg Fava beans
Saturated Fat 0.193g 0.066g Fava beans
Monounsaturated Fat 0.295g 0.079g Okara
Polyunsaturated fat 0.755g 0.164g Okara

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okara Fava beans
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
14%
Fava beans
Minerals Daily Need Coverage Score
33%
Okara
36%
Fava beans

Comparison summary

Which food is lower in Sugar?
Okara
Okara is lower in Sugar (difference - 1.82g)
Which food is lower in glycemic index?
Okara
Okara is lower in glycemic index (difference - 79)
Which food contains less Sodium?
Fava beans
Fava beans contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Fava beans
Fava beans is lower in Saturated Fat (difference - 0.127g)
Which food is richer in minerals?
Fava beans
Fava beans is relatively richer in minerals
Which food is richer in vitamins?
Fava beans
Fava beans is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Fava beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173753/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.