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% |
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% |
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 Sodium |
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| Lower in Glycemic Index |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
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 |
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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%
16%
Minerals Daily Need Coverage Score
33%
44%
Comparison summary
Which food contains less Sodium?
Okara contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Okara is lower in glycemic index (difference - 30)
Which food is lower in Saturated fat?
Mothbeans is lower in Saturated fat (difference - 0.069g)
Which food is richer in minerals?
Mothbeans is relatively richer in minerals
Which food is richer in vitamins?
Mothbeans is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
Which food is cheaper?
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The foods are relatively equal in price ($)