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Okara vs. French beans — In-Depth Nutrition Comparison

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Summary of differences between okara and french beans

  • Okara has more selenium and copper, while french beans has more folate, vitamin B1, magnesium, and phosphorus.
  • Okara covers your daily need for selenium, 17% more than french beans.
  • Okara contains 2 times more copper than french beans. While okara contains 0.2mg of copper, french beans contains only 0.115mg.

These are the specific foods used in this comparison Okara and Beans, french, mature seeds, cooked, boiled, without salt.

Infographic

Okara vs French 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
4
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 40% 19% 33% 41% 38% 17% 44% 0.78% 50% 6.5%
Contains more CalciumCalcium +27%
Contains more IronIron +20.4%
Contains more CopperCopper +73.9%
Contains more SeleniumSelenium +783.3%
Contains more MagnesiumMagnesium +115.4%
Contains more PotassiumPotassium +73.7%
Contains more ZincZinc +14.3%
Contains more PhosphorusPhosphorus +70%
Contains less SodiumSodium -33.3%
~equal in Manganese ~0.382mg

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
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 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 4% 0% 0% 0% 33% 14% 10% 13% 24% 0% 0% 56% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +550%
Contains more Vitamin B2Vitamin B2 +210%
Contains more Vitamin B3Vitamin B3 +446%
Contains more Vitamin B5Vitamin B5 +152.3%
Contains more FolateFolate +188.5%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.105mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Okara French beans DV% diff.
Fiber 9.4g 38%
Selenium 10.6µg 1.2µg 17%
Folate 26µg 75µg 12%
Vitamin B1 0.02mg 0.13mg 9%
Copper 0.2mg 0.115mg 9%
Magnesium 26mg 56mg 7%
Protein 3.52g 7.05g 7%
Phosphorus 60mg 102mg 6%
Potassium 213mg 370mg 5%
Carbs 12.23g 24.02g 4%
Vitamin B5 0.088mg 0.222mg 3%
Vitamin B3 0.1mg 0.546mg 3%
Vitamin B2 0.02mg 0.062mg 3%
Calories 76kcal 129kcal 3%
Iron 1.3mg 1.08mg 3%
Polyunsaturated fat 0.755g 0.453g 2%
Calcium 80mg 63mg 2%
Monounsaturated fat 0.295g 0.052g 1%
Zinc 0.56mg 0.64mg 1%
Vitamin C 0mg 1.2mg 1%
Vitamin B6 0.115mg 0.105mg 1%
Fats 1.73g 0.76g 1%
Saturated fat 0.193g 0.083g 1%
Manganese 0.404mg 0.382mg 1%
Net carbs 12.23g 14.62g N/A
Sodium 9mg 6mg 0%
Tryptophan 0.05mg 0.083mg 0%
Threonine 0.131mg 0.297mg 0%
Isoleucine 0.159mg 0.311mg 0%
Leucine 0.244mg 0.563mg 0%
Lysine 0.212mg 0.484mg 0%
Methionine 0.041mg 0.106mg 0%
Phenylalanine 0.157mg 0.381mg 0%
Valine 0.162mg 0.369mg 0%
Histidine 0.093mg 0.196mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okara
2
4% 2% 12% 82%
Protein: 3.52 g
Fats: 1.73 g
Carbs: 12.23 g
Water: 81.64 g
Other: 0.88 g
7% 24% 67%
Protein: 7.05 g
Fats: 0.76 g
Carbs: 24.02 g
Water: 66.57 g
Other: 1.6 g
Contains more FatsFats +127.6%
Contains more WaterWater +22.6%
Contains more ProteinProtein +100.3%
Contains more CarbsCarbs +96.4%
Contains more OtherOther +81.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
14% 9% 77%
Saturated fat: Sat. Fat 0.083 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.453 g
Contains more Mono. FatMonounsaturated fat +467.3%
Contains more Poly. FatPolyunsaturated fat +66.7%
Contains less Sat. FatSaturated fat -57%

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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. French beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173739/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.