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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 have more folate, phosphorus, copper, vitamin B1, and vitamin B2.
  • Fava beans cover your daily need for folate, 20% more than okara.
  • Okara contains 4 times more selenium than fava beans. While okara contains 10.6µg of selenium, fava beans contain 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
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 31% 11% 24% 56% 86% 28% 54% 0.65% 55% 14%
Contains more CalciumCalcium +122.2%
Contains more SeleniumSelenium +307.7%
Contains more MagnesiumMagnesium +65.4%
Contains more PotassiumPotassium +25.8%
Contains more IronIron +15.4%
Contains more CopperCopper +29.5%
Contains more ZincZinc +80.4%
Contains more PhosphorusPhosphorus +108.3%
Contains less SodiumSodium -44.4%
~equal in Manganese ~0.421mg

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
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0% 0% 5% 4.6% 1.9% 5.3% 27% 0% 0% 20% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 1% 0.33% 0.4% 0% 24% 21% 13% 9.4% 17% 0% 7.3% 78% 17%
Contains more Vitamin B6Vitamin B6 +59.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +385%
Contains more Vitamin B2Vitamin B2 +345%
Contains more Vitamin B3Vitamin B3 +611%
Contains more Vitamin B5Vitamin B5 +78.4%
Contains more FolateFolate +300%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Okara Fava beans DV% diff.
Fiber 5.4g 22%
Folate 26µg 104µg 20%
Selenium 10.6µg 2.6µg 15%
Phosphorus 60mg 125mg 9%
Protein 3.52g 7.6g 8%
Copper 0.2mg 0.259mg 7%
Vitamin B1 0.02mg 0.097mg 6%
Choline 30.6mg 6%
Vitamin B2 0.02mg 0.089mg 5%
Calcium 80mg 36mg 4%
Magnesium 26mg 43mg 4%
Vitamin B3 0.1mg 0.711mg 4%
Zinc 0.56mg 1.01mg 4%
Polyunsaturated fat 0.755g 0.164g 4%
Iron 1.3mg 1.5mg 3%
Vitamin B6 0.115mg 0.072mg 3%
Vitamin K 2.9µg 2%
Calories 76kcal 110kcal 2%
Fats 1.73g 0.4g 2%
Potassium 213mg 268mg 2%
Carbs 12.23g 19.65g 2%
Manganese 0.404mg 0.421mg 1%
Saturated fat 0.193g 0.066g 1%
Monounsaturated fat 0.295g 0.079g 1%
Vitamin B5 0.088mg 0.157mg 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 12.23g 14.25g N/A
Sugar 1.82g N/A
Sodium 9mg 5mg 0%
Vitamin E 0.02mg 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.05mg 0.072mg 0%
Threonine 0.131mg 0.27mg 0%
Isoleucine 0.159mg 0.306mg 0%
Leucine 0.244mg 0.572mg 0%
Lysine 0.212mg 0.486mg 0%
Methionine 0.041mg 0.062mg 0%
Phenylalanine 0.157mg 0.321mg 0%
Valine 0.162mg 0.338mg 0%
Histidine 0.093mg 0.193mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okara
Okara
3
4% 2% 12% 82%
Protein: 3.52 g
Fats: 1.73 g
Carbs: 12.23 g
Water: 81.64 g
Other: 0.88 g
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 FatsFats +332.5%
Contains more WaterWater +14.1%
Contains more ProteinProtein +115.9%
Contains more CarbsCarbs +60.7%
~equal in Other ~0.81g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okara
Okara
2
16% 24% 61%
Saturated fat: Sat. Fat 0.193 g
Monounsaturated fat: Mono. Fat 0.295 g
Polyunsaturated fat: Poly. Fat 0.755 g
21% 26% 53%
Saturated fat: Sat. Fat 0.066 g
Monounsaturated fat: Mono. Fat 0.079 g
Polyunsaturated fat: Poly. Fat 0.164 g
Contains more Mono. FatMonounsaturated fat +273.4%
Contains more Poly. FatPolyunsaturated fat +360.4%
Contains less Sat. FatSaturated fat -65.8%

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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. 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.