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  6. Okara vs. French beans

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 of 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
Okara
5
:
5
French beans
French beans
Contains more Calcium +27%
Contains more Iron +20.4%
Contains more Copper +73.9%
Contains more Selenium +783.3%
Contains more Magnesium +115.4%
Contains more Phosphorus +70%
Contains more Potassium +73.7%
Contains less Sodium -33.3%
Contains more Zinc +14.3%
Equal in Manganese - 0.382
Okara
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 49% 19% 26% 19% 2% 16% 67% 53% 58%
French beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 41% 40% 44% 33% 1% 18% 39% 50% 7%
Contains more Calcium +27%
Contains more Iron +20.4%
Contains more Copper +73.9%
Contains more Selenium +783.3%
Contains more Magnesium +115.4%
Contains more Phosphorus +70%
Contains more Potassium +73.7%
Contains less Sodium -33.3%
Contains more Zinc +14.3%
Equal in Manganese - 0.382

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
:
7
French beans
French beans
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +550%
Contains more Vitamin B2 +210%
Contains more Vitamin B3 +446%
Contains more Vitamin B5 +152.3%
Contains more Folate +188.5%
Equal in Vitamin B6 - 0.105
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%
French 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% 0% 0% 4% 33% 15% 11% 14% 25% 57% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +550%
Contains more Vitamin B2 +210%
Contains more Vitamin B3 +446%
Contains more Vitamin B5 +152.3%
Contains more Folate +188.5%
Equal in Vitamin B6 - 0.105

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okara
Okara
2
:
3
French beans
French beans
Contains more Fats +127.6%
Contains more Water +22.6%
Contains more Protein +100.3%
Contains more Carbs +96.4%
Contains more Other +81.8%
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
French beans
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 Fats +127.6%
Contains more Water +22.6%
Contains more Protein +100.3%
Contains more Carbs +96.4%
Contains more Other +81.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okara
Okara
2
:
1
French beans
French beans
Contains more Monounsaturated Fat +467.3%
Contains more Polyunsaturated fat +66.7%
Contains less Saturated Fat -57%
Okara
16% 24% 61%
Saturated Fat: 0.193 g
Monounsaturated Fat: 0.295 g
Polyunsaturated fat: 0.755 g
French beans
14% 9% 77%
Saturated Fat: 0.083 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.453 g
Contains more Monounsaturated Fat +467.3%
Contains more Polyunsaturated fat +66.7%
Contains less Saturated Fat -57%

Comparison summary table

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okara French 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
13%
French beans
Minerals Daily Need Coverage Score
33%
Okara
29%
French beans

Comparison summary

Which food is lower in glycemic index?
Okara
Okara is lower in glycemic index (difference - 20)
Which food contains less Sodium?
French beans
French beans contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
French beans
French beans is lower in Saturated Fat (difference - 0.11g)
Which food is richer in vitamins?
French beans
French beans is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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 ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.