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
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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 | +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% |
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 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.52 g
Fats:
1.73 g
Carbs:
12.23 g
Water:
81.64 g
Other:
0.88 g
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
Saturated fat:
Sat. Fat
0.193 g
Monounsaturated fat:
Mono. Fat
0.295 g
Polyunsaturated fat:
Poly. Fat
0.755 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
14%
Minerals Daily Need Coverage Score
33%
36%
Comparison summary
Which food is lower in Sugar?
Okara is lower in Sugar (difference - 1.82g)
Which food is lower in glycemic index?
Okara is lower in glycemic index (difference - 79)
Which food contains less Sodium?
Fava beans contains less Sodium (difference - 4mg)
Which food is lower in Saturated fat?
Fava beans is lower in Saturated fat (difference - 0.127g)
Which food is richer in minerals?
Fava beans is relatively richer in minerals
Which food is richer in vitamins?
Fava beans is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)