Okara vs. Lupin Bean — In-Depth Nutrition Comparison
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What are the differences between okara and lupin Bean?
- Okara is higher in selenium and vitamin B6, yet lupin Bean is higher in manganese, phosphorus, vitamin B1, folate, zinc, magnesium, and monounsaturated fat.
- Okara's daily need coverage for selenium is 15% more.
- Okara has 13 times more vitamin B6 than lupin Bean. While okara has 0.115mg of vitamin B6, lupin Bean has only 0.009mg.
We used Okara and Lupins, mature seeds, cooked, boiled, without salt types in this article.
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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 | +56.9% |
| Contains more SeleniumSelenium | +307.7% |
| Contains more MagnesiumMagnesium | +107.7% |
| Contains more PotassiumPotassium | +15% |
| Contains more CopperCopper | +15.5% |
| Contains more ZincZinc | +146.4% |
| Contains more PhosphorusPhosphorus | +113.3% |
| Contains less SodiumSodium | -55.6% |
| Contains more ManganeseManganese | +67.3% |
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.
| Contains more Vitamin B6Vitamin B6 | +1177.8% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +570% |
| Contains more Vitamin B2Vitamin B2 | +165% |
| Contains more Vitamin B3Vitamin B3 | +395% |
| Contains more Vitamin B5Vitamin B5 | +113.6% |
| Contains more FolateFolate | +126.9% |
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:
15.57 g
Fats:
2.92 g
Carbs:
9.88 g
Water:
71.08 g
Other:
0.55 g
| Contains more CarbsCarbs | +23.8% |
| Contains more WaterWater | +14.9% |
| Contains more OtherOther | +60% |
| Contains more ProteinProtein | +342.3% |
| Contains more FatsFats | +68.8% |
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
0.346 g
Monounsaturated fat:
Mono. Fat
1.18 g
Polyunsaturated fat:
Poly. Fat
0.73 g
| Contains less Sat. FatSaturated fat | -44.2% |
| Contains more Mono. FatMonounsaturated fat | +300% |
~equal in
Polyunsaturated fat
~0.73g
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 Saturated fat |
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| Lower in price |
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Protein | 3.52g | 15.57g | 24% |
| Selenium | 10.6µg | 2.6µg | 15% |
| Manganese | 0.404mg | 0.676mg | 12% |
| Fiber | 2.8g | 11% | |
| Vitamin B1 | 0.02mg | 0.134mg | 10% |
| Phosphorus | 60mg | 128mg | 10% |
| Folate | 26µg | 59µg | 8% |
| Vitamin B6 | 0.115mg | 0.009mg | 8% |
| Magnesium | 26mg | 54mg | 7% |
| Zinc | 0.56mg | 1.38mg | 7% |
| Calcium | 80mg | 51mg | 3% |
| Vitamin B2 | 0.02mg | 0.053mg | 3% |
| Copper | 0.2mg | 0.231mg | 3% |
| Monounsaturated fat | 0.295g | 1.18g | 2% |
| Vitamin B5 | 0.088mg | 0.188mg | 2% |
| Vitamin B3 | 0.1mg | 0.495mg | 2% |
| Calories | 76kcal | 119kcal | 2% |
| Fats | 1.73g | 2.92g | 2% |
| Iron | 1.3mg | 1.2mg | 1% |
| Potassium | 213mg | 245mg | 1% |
| Carbs | 12.23g | 9.88g | 1% |
| Vitamin C | 0mg | 1.1mg | 1% |
| Saturated fat | 0.193g | 0.346g | 1% |
| Net carbs | 12.23g | 7.08g | N/A |
| Sodium | 9mg | 4mg | 0% |
| Polyunsaturated fat | 0.755g | 0.73g | 0% |
| Tryptophan | 0.05mg | 0.125mg | 0% |
| Threonine | 0.131mg | 0.573mg | 0% |
| Isoleucine | 0.159mg | 0.695mg | 0% |
| Leucine | 0.244mg | 1.181mg | 0% |
| Lysine | 0.212mg | 0.832mg | 0% |
| Methionine | 0.041mg | 0.11mg | 0% |
| Phenylalanine | 0.157mg | 0.618mg | 0% |
| Valine | 0.162mg | 0.65mg | 0% |
| Histidine | 0.093mg | 0.443mg | 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 | Equal | |
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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%
9%
Minerals Daily Need Coverage Score
33%
39%
Comparison summary
Which food is lower in Saturated fat?
Okara is lower in Saturated fat (difference - 0.153g)
Which food is cheaper?
Okara is cheaper (difference - $2.3)
Which food contains less Sodium?
Lupin Bean contains less Sodium (difference - 5mg)
Which food is richer in vitamins?
Lupin Bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
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.