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  6. Okara vs. Lima bean

Okara vs. Lima bean — In-Depth Nutrition Comparison

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Important differences between Okara and Lima bean

  • Okara has more Selenium, and Calcium, however, Lima bean is richer in Folate, Iron, Vitamin B1, Potassium, Phosphorus, and Vitamin B5.
  • Lima bean's daily need coverage for Folate is 14% more.
  • Okara contains 5 times more Calcium than Lima bean. Okara contains 80mg of Calcium, while Lima bean contains 17mg.

The food varieties used in the comparison are Okara and Lima beans, large, mature seeds, cooked, boiled, without salt.

Infographic

Okara vs Lima bean 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% 5.1% 45% 90% 78% 26% 48% 0.26% 67% 25%
Contains more CalciumCalcium +370.6%
Contains more SeleniumSelenium +135.6%
Contains more MagnesiumMagnesium +65.4%
Contains more PotassiumPotassium +138.5%
Contains more IronIron +83.8%
Contains more CopperCopper +17.5%
Contains more ZincZinc +69.6%
Contains more PhosphorusPhosphorus +85%
Contains less SodiumSodium -77.8%
Contains more ManganeseManganese +27.7%

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
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 0% 0% 3.6% 0% 40% 13% 7.9% 25% 37% 0% 5% 62% 18%
Contains more Vitamin B1Vitamin B1 +705%
Contains more Vitamin B2Vitamin B2 +175%
Contains more Vitamin B3Vitamin B3 +321%
Contains more Vitamin B5Vitamin B5 +379.5%
Contains more Vitamin B6Vitamin B6 +40%
Contains more FolateFolate +219.2%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okara
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
8% 21% 70%
Protein: 7.8 g
Fats: 0.38 g
Carbs: 20.88 g
Water: 69.79 g
Other: 1.15 g
Contains more FatsFats +355.3%
Contains more WaterWater +17%
Contains more ProteinProtein +121.6%
Contains more CarbsCarbs +70.7%
Contains more OtherOther +30.7%

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
30% 12% 58%
Saturated Fat: Sat. Fat 0.089 g
Monounsaturated Fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.171 g
Contains more Mono. FatMonounsaturated Fat +767.6%
Contains more Poly. FatPolyunsaturated fat +341.5%
Contains less Sat. FatSaturated Fat -53.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Okara Lima bean Opinion
Calories 76kcal 115kcal Lima bean
Protein 3.52g 7.8g Lima bean
Fats 1.73g 0.38g Okara
Net carbs 12.23g 13.88g Lima bean
Carbs 12.23g 20.88g Lima bean
Magnesium 26mg 43mg Lima bean
Calcium 80mg 17mg Okara
Potassium 213mg 508mg Lima bean
Iron 1.3mg 2.39mg Lima bean
Sugar 2.9g Okara
Fiber 7g Lima bean
Copper 0.2mg 0.235mg Lima bean
Zinc 0.56mg 0.95mg Lima bean
Phosphorus 60mg 111mg Lima bean
Sodium 9mg 2mg Lima bean
Vitamin E 0.18mg Lima bean
Manganese 0.404mg 0.516mg Lima bean
Selenium 10.6µg 4.5µg Okara
Vitamin B1 0.02mg 0.161mg Lima bean
Vitamin B2 0.02mg 0.055mg Lima bean
Vitamin B3 0.1mg 0.421mg Lima bean
Vitamin B5 0.088mg 0.422mg Lima bean
Vitamin B6 0.115mg 0.161mg Lima bean
Vitamin K 2µg Lima bean
Folate 26µg 83µg Lima bean
Choline 32.5mg Lima bean
Saturated Fat 0.193g 0.089g Lima bean
Monounsaturated Fat 0.295g 0.034g Okara
Polyunsaturated fat 0.755g 0.171g Okara
Tryptophan 0.05mg 0.092mg Lima bean
Threonine 0.131mg 0.337mg Lima bean
Isoleucine 0.159mg 0.411mg Lima bean
Leucine 0.244mg 0.673mg Lima bean
Lysine 0.212mg 0.523mg Lima bean
Methionine 0.041mg 0.099mg Lima bean
Phenylalanine 0.157mg 0.449mg Lima bean
Valine 0.162mg 0.469mg Lima bean
Histidine 0.093mg 0.238mg Lima bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okara Lima bean
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
16%
Lima bean
Minerals Daily Need Coverage Score
33%
Okara
41%
Lima bean

Comparison summary

Which food is lower in Sugar?
Okara
Okara is lower in Sugar (difference - 2.9g)
Which food is lower in glycemic index?
Okara
Okara is lower in glycemic index (difference - 32)
Which food is cheaper?
Okara
Okara is cheaper (difference - $1.2)
Which food contains less Sodium?
Lima bean
Lima bean contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Lima bean
Lima bean is lower in Saturated Fat (difference - 0.104g)
Which food is richer in minerals?
Lima bean
Lima bean is relatively richer in minerals
Which food is richer in vitamins?
Lima bean
Lima bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Lima bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174253/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.