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  6. Okara vs. Mothbeans

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 from 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.

Infographic

Okara vs Mothbeans 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
4
:
6
Mothbeans
Mothbeans
Contains more Calcium +2566.7%
Contains more Copper +22%
Contains more Selenium +278.6%
Contains more Iron +141.5%
Contains more Magnesium +300%
Contains more Phosphorus +150%
Contains more Potassium +42.7%
Contains more Manganese +30.4%
Equal in Zinc - 0.59
Okara
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 49% 19% 26% 19% 2% 16% 67% 53% 58%
Mothbeans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 118% 75% 65% 27% 2% 17% 55% 69% 16%
Contains more Calcium +2566.7%
Contains more Copper +22%
Contains more Selenium +278.6%
Contains more Iron +141.5%
Contains more Magnesium +300%
Contains more Phosphorus +150%
Contains more Potassium +42.7%
Contains more Manganese +30.4%
Equal in Zinc - 0.59

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
1
:
7
Mothbeans
Mothbeans
Contains more Vitamin B6 +23.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +520%
Contains more Vitamin B2 +15%
Contains more Vitamin B3 +568%
Contains more Vitamin B5 +344.3%
Contains more Folate +450%
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%
Mothbeans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 4% 31% 6% 13% 24% 22% 108% 0% 0%
Contains more Vitamin B6 +23.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +520%
Contains more Vitamin B2 +15%
Contains more Vitamin B3 +568%
Contains more Vitamin B5 +344.3%
Contains more Folate +450%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okara
Okara
2
:
3
Mothbeans
Mothbeans
Contains more Fats +214.5%
Contains more Water +17.9%
Contains more Protein +121.9%
Contains more Carbs +71.4%
Contains more Other +64.8%
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
Mothbeans
8% 21% 69%
Protein: 7.81 g
Fats: 0.55 g
Carbs: 20.96 g
Water: 69.23 g
Other: 1.45 g
Contains more Fats +214.5%
Contains more Water +17.9%
Contains more Protein +121.9%
Contains more Carbs +71.4%
Contains more Other +64.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okara
Okara
2
:
1
Mothbeans
Mothbeans
Contains more Monounsaturated Fat +570.5%
Contains more Polyunsaturated fat +194.9%
Contains less Saturated Fat -35.8%
Okara
16% 24% 61%
Saturated Fat: 0.193 g
Monounsaturated Fat: 0.295 g
Polyunsaturated fat: 0.755 g
Mothbeans
29% 10% 60%
Saturated Fat: 0.124 g
Monounsaturated Fat: 0.044 g
Polyunsaturated fat: 0.256 g
Contains more Monounsaturated Fat +570.5%
Contains more Polyunsaturated fat +194.9%
Contains less Saturated 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.
Okara Mothbeans
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Okara Mothbeans Opinion
Net carbs 12.23g 20.96g Mothbeans
Protein 3.52g 7.81g Mothbeans
Fats 1.73g 0.55g Okara
Carbs 12.23g 20.96g Mothbeans
Calories 76kcal 117kcal Mothbeans
Calcium 80mg 3mg Okara
Iron 1.3mg 3.14mg Mothbeans
Magnesium 26mg 104mg Mothbeans
Phosphorus 60mg 150mg Mothbeans
Potassium 213mg 304mg Mothbeans
Sodium 9mg 10mg Okara
Zinc 0.56mg 0.59mg Mothbeans
Copper 0.2mg 0.164mg Okara
Manganese 0.404mg 0.527mg Mothbeans
Selenium 10.6µg 2.8µg Okara
Vitamin A 0IU 10IU Mothbeans
Vitamin A RAE 0µg 1µg Mothbeans
Vitamin C 0mg 1mg Mothbeans
Vitamin B1 0.02mg 0.124mg Mothbeans
Vitamin B2 0.02mg 0.023mg Mothbeans
Vitamin B3 0.1mg 0.668mg Mothbeans
Vitamin B5 0.088mg 0.391mg Mothbeans
Vitamin B6 0.115mg 0.093mg Okara
Folate 26µg 143µg Mothbeans
Tryptophan 0.05mg 0.05mg
Threonine 0.131mg Okara
Isoleucine 0.159mg 0.388mg Mothbeans
Leucine 0.244mg 0.525mg Mothbeans
Lysine 0.212mg 0.425mg Mothbeans
Methionine 0.041mg 0.075mg Mothbeans
Phenylalanine 0.157mg 0.35mg Mothbeans
Valine 0.162mg 0.25mg Mothbeans
Histidine 0.093mg 0.263mg Mothbeans
Saturated Fat 0.193g 0.124g Mothbeans
Monounsaturated Fat 0.295g 0.044g Okara
Polyunsaturated fat 0.755g 0.256g Okara

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okara Mothbeans
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
17%
Mothbeans
Minerals Daily Need Coverage Score
33%
Okara
44%
Mothbeans

Comparison summary

Which food contains less Sodium?
Okara
Okara contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Okara
Okara is lower in glycemic index (difference - 30)
Which food is lower in Saturated Fat?
Mothbeans
Mothbeans is lower in Saturated Fat (difference - 0.069g)
Which food is richer in minerals?
Mothbeans
Mothbeans is relatively richer in minerals
Which food is richer in vitamins?
Mothbeans
Mothbeans is relatively richer in vitamins
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 cheaper?
?
The foods are relatively equal in price ($)

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. Mothbeans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172426/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.