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  6. Okara vs. Lablab

Okara vs. Lablab — In-Depth Nutrition Comparison

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How are Okara and Lablab different?

  • Okara is richer in Selenium, Vitamin B6, and Folate, while Lablab is higher in Iron, Vitamin B1, Zinc, Copper, Magnesium, and Phosphorus.
  • Lablab covers your daily need of Iron 41% more than Okara.
  • Okara contains 7 times more Folate than Lablab. Okara contains 26µg of Folate, while Lablab contains 4µg.

Okara and Hyacinth beans, mature seeds, cooked, boiled, without salt types were used in this article.

Infographic

Okara vs Lablab 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
Lablab
Lablab
Contains more Calcium +100%
Contains more Selenium +278.6%
Contains more Iron +252.3%
Contains more Magnesium +215.4%
Contains more Phosphorus +100%
Contains more Potassium +58.2%
Contains less Sodium -22.2%
Contains more Zinc +408.9%
Contains more Copper +70.5%
Contains more Manganese +19.3%
Okara
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 49% 19% 26% 19% 2% 16% 67% 53% 58%
Lablab
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 172% 59% 52% 30% 1% 78% 114% 63% 16%
Contains more Calcium +100%
Contains more Selenium +278.6%
Contains more Iron +252.3%
Contains more Magnesium +215.4%
Contains more Phosphorus +100%
Contains more Potassium +58.2%
Contains less Sodium -22.2%
Contains more Zinc +408.9%
Contains more Copper +70.5%
Contains more Manganese +19.3%

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
2
:
4
Lablab
Lablab
Contains more Vitamin B6 +210.8%
Contains more Folate +550%
Contains more Vitamin B1 +1250%
Contains more Vitamin B2 +85%
Contains more Vitamin B3 +311%
Contains more Vitamin B5 +259.1%
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%
Lablab
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% 68% 9% 8% 19% 9% 3% 0% 0%
Contains more Vitamin B6 +210.8%
Contains more Folate +550%
Contains more Vitamin B1 +1250%
Contains more Vitamin B2 +85%
Contains more Vitamin B3 +311%
Contains more Vitamin B5 +259.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okara
Okara
2
:
3
Lablab
Lablab
Contains more Fats +198.3%
Contains more Water +18.1%
Contains more Protein +131.3%
Contains more Carbs +69.2%
Contains more Other +65.9%
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
Lablab
8% 21% 69%
Protein: 8.14 g
Fats: 0.58 g
Carbs: 20.69 g
Water: 69.13 g
Other: 1.46 g
Contains more Fats +198.3%
Contains more Water +18.1%
Contains more Protein +131.3%
Contains more Carbs +69.2%
Contains more Other +65.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okara
Okara
2
:
1
Lablab
Lablab
Contains more Monounsaturated Fat +1034.6%
Contains more Polyunsaturated fat +208.2%
Contains less Saturated Fat -48.7%
Okara
16% 24% 61%
Saturated Fat: 0.193 g
Monounsaturated Fat: 0.295 g
Polyunsaturated fat: 0.755 g
Lablab
27% 7% 66%
Saturated Fat: 0.099 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.245 g
Contains more Monounsaturated Fat +1034.6%
Contains more Polyunsaturated fat +208.2%
Contains less Saturated Fat -48.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Okara Lablab Opinion
Net carbs 12.23g 20.69g Lablab
Protein 3.52g 8.14g Lablab
Fats 1.73g 0.58g Okara
Carbs 12.23g 20.69g Lablab
Calories 76kcal 117kcal Lablab
Calcium 80mg 40mg Okara
Iron 1.3mg 4.58mg Lablab
Magnesium 26mg 82mg Lablab
Phosphorus 60mg 120mg Lablab
Potassium 213mg 337mg Lablab
Sodium 9mg 7mg Lablab
Zinc 0.56mg 2.85mg Lablab
Copper 0.2mg 0.341mg Lablab
Manganese 0.404mg 0.482mg Lablab
Selenium 10.6µg 2.8µg Okara
Vitamin B1 0.02mg 0.27mg Lablab
Vitamin B2 0.02mg 0.037mg Lablab
Vitamin B3 0.1mg 0.411mg Lablab
Vitamin B5 0.088mg 0.316mg Lablab
Vitamin B6 0.115mg 0.037mg Okara
Folate 26µg 4µg Okara
Tryptophan 0.05mg 0.068mg Lablab
Threonine 0.131mg 0.315mg Lablab
Isoleucine 0.159mg 0.39mg Lablab
Leucine 0.244mg 0.691mg Lablab
Lysine 0.212mg 0.556mg Lablab
Methionine 0.041mg 0.065mg Lablab
Phenylalanine 0.157mg 0.41mg Lablab
Valine 0.162mg 0.422mg Lablab
Histidine 0.093mg 0.233mg Lablab
Saturated Fat 0.193g 0.099g Lablab
Monounsaturated Fat 0.295g 0.026g Okara
Polyunsaturated fat 0.755g 0.245g Okara

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okara Lablab
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
10%
Lablab
Minerals Daily Need Coverage Score
33%
Okara
59%
Lablab

Comparison summary

Which food is lower in glycemic index?
Okara
Okara is lower in glycemic index (difference - 45)
Which food is cheaper?
Okara
Okara is cheaper (difference - $0.8)
Which food contains less Sodium?
Lablab
Lablab contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Lablab
Lablab is lower in Saturated Fat (difference - 0.094g)
Which food is richer in minerals?
Lablab
Lablab is relatively richer in minerals
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 richer in vitamins?
?
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. Lablab - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175211/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.