Okara vs. Mothbeans — In-Depth Nutrition Comparison
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How are okara and mothbeans different?
- Okara is higher in selenium and calcium; however, mothbeans is richer in folate, iron, magnesium, phosphorus, vitamin B1, vitamin B5, and manganese.
- Daily need coverage for folate for mothbeans is 29% higher.
- Okara contains 27 times more calcium than mothbeans. While okara contains 80mg of calcium, mothbeans contains only 3mg.
Okara and Mothbeans, mature seeds, cooked, boiled, without salt are the varieties used 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 | +2566.7% |
| Contains more CopperCopper | +22% |
| Contains less SodiumSodium | -10% |
| Contains more SeleniumSelenium | +278.6% |
| Contains more MagnesiumMagnesium | +300% |
| Contains more PotassiumPotassium | +42.7% |
| Contains more IronIron | +141.5% |
| Contains more PhosphorusPhosphorus | +150% |
| Contains more ManganeseManganese | +30.4% |
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 | +23.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +520% |
| Contains more Vitamin B2Vitamin B2 | +15% |
| Contains more Vitamin B3Vitamin B3 | +568% |
| Contains more Vitamin B5Vitamin B5 | +344.3% |
| Contains more FolateFolate | +450% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 26µg | 143µg | 29% |
| Iron | 1.3mg | 3.14mg | 23% |
| Magnesium | 26mg | 104mg | 19% |
| Selenium | 10.6µg | 2.8µg | 14% |
| Phosphorus | 60mg | 150mg | 13% |
| Vitamin B1 | 0.02mg | 0.124mg | 9% |
| Protein | 3.52g | 7.81g | 9% |
| Calcium | 80mg | 3mg | 8% |
| Vitamin B5 | 0.088mg | 0.391mg | 6% |
| Manganese | 0.404mg | 0.527mg | 5% |
| Copper | 0.2mg | 0.164mg | 4% |
| Vitamin B3 | 0.1mg | 0.668mg | 4% |
| Polyunsaturated fat | 0.755g | 0.256g | 3% |
| Carbs | 12.23g | 20.96g | 3% |
| Potassium | 213mg | 304mg | 3% |
| Vitamin B6 | 0.115mg | 0.093mg | 2% |
| Calories | 76kcal | 117kcal | 2% |
| Fats | 1.73g | 0.55g | 2% |
| Vitamin C | 0mg | 1mg | 1% |
| Monounsaturated fat | 0.295g | 0.044g | 1% |
| Net carbs | 12.23g | 20.96g | N/A |
| Zinc | 0.56mg | 0.59mg | 0% |
| Sodium | 9mg | 10mg | 0% |
| Vitamin A | 0µg | 1µg | 0% |
| Vitamin B2 | 0.02mg | 0.023mg | 0% |
| Saturated fat | 0.193g | 0.124g | 0% |
| Tryptophan | 0.05mg | 0.05mg | 0% |
| Threonine | 0.131mg | 0% | |
| Isoleucine | 0.159mg | 0.388mg | 0% |
| Leucine | 0.244mg | 0.525mg | 0% |
| Lysine | 0.212mg | 0.425mg | 0% |
| Methionine | 0.041mg | 0.075mg | 0% |
| Phenylalanine | 0.157mg | 0.35mg | 0% |
| Valine | 0.162mg | 0.25mg | 0% |
| Histidine | 0.093mg | 0.263mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +214.5% |
| Contains more WaterWater | +17.9% |
| Contains more ProteinProtein | +121.9% |
| Contains more CarbsCarbs | +71.4% |
| Contains more OtherOther | +64.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +570.5% |
| Contains more Poly. FatPolyunsaturated fat | +194.9% |
| Contains less Sat. FatSaturated fat | -35.8% |
