Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Okara
  5. Compare
  6. Okara vs. Pinto beans

Okara vs. Pinto beans — In-Depth Nutrition Comparison

Compare

Summary of differences between Okara and Pinto beans

  • Okara has more Selenium, while Pinto beans has more Folate, Vitamin B1, Phosphorus, Iron, Vitamin B6, Potassium, and Magnesium.
  • Pinto beans covers your daily need of Folate 37% more than Okara.
  • Okara contains 2 times more Calcium than Pinto beans. While Okara contains 80mg of Calcium, Pinto beans contains only 46mg.

These are the specific foods used in this comparison Okara and Beans, pinto, mature seeds, cooked, boiled, without salt.

Infographic

Okara vs Pinto beans 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 36% 14% 38% 78% 73% 27% 63% 0.13% 59% 34%
Contains more CalciumCalcium +73.9%
Contains more SeleniumSelenium +71%
Contains more MagnesiumMagnesium +92.3%
Contains more PotassiumPotassium +104.7%
Contains more IronIron +60.8%
Contains more ZincZinc +75%
Contains more PhosphorusPhosphorus +145%
Contains less SodiumSodium -88.9%
Contains more ManganeseManganese +12.1%
~equal in Copper ~0.219mg

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 2.7% 0% 19% 0% 48% 14% 6% 13% 53% 0% 8.8% 129% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +865%
Contains more Vitamin B2Vitamin B2 +210%
Contains more Vitamin B3Vitamin B3 +218%
Contains more Vitamin B5Vitamin B5 +138.6%
Contains more Vitamin B6Vitamin B6 +99.1%
Contains more FolateFolate +561.5%
~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
9% 26% 63%
Protein: 9.01 g
Fats: 0.65 g
Carbs: 26.22 g
Water: 62.95 g
Other: 1.17 g
Contains more FatsFats +166.2%
Contains more WaterWater +29.7%
Contains more ProteinProtein +156%
Contains more CarbsCarbs +114.4%
Contains more OtherOther +33%

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
27% 26% 47%
Saturated Fat: Sat. Fat 0.136 g
Monounsaturated Fat: Mono. Fat 0.133 g
Polyunsaturated fat: Poly. Fat 0.235 g
Contains more Mono. FatMonounsaturated Fat +121.8%
Contains more Poly. FatPolyunsaturated fat +221.3%
Contains less Sat. FatSaturated Fat -29.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Okara Pinto beans Opinion
Calories 76kcal 143kcal Pinto beans
Protein 3.52g 9.01g Pinto beans
Fats 1.73g 0.65g Okara
Vitamin C 0mg 0.8mg Pinto beans
Net carbs 12.23g 17.22g Pinto beans
Carbs 12.23g 26.22g Pinto beans
Magnesium 26mg 50mg Pinto beans
Calcium 80mg 46mg Okara
Potassium 213mg 436mg Pinto beans
Iron 1.3mg 2.09mg Pinto beans
Sugar 0.34g Okara
Fiber 9g Pinto beans
Copper 0.2mg 0.219mg Pinto beans
Zinc 0.56mg 0.98mg Pinto beans
Starch 15.15g Pinto beans
Phosphorus 60mg 147mg Pinto beans
Sodium 9mg 1mg Pinto beans
Vitamin E 0.94mg Pinto beans
Manganese 0.404mg 0.453mg Pinto beans
Selenium 10.6µg 6.2µg Okara
Vitamin B1 0.02mg 0.193mg Pinto beans
Vitamin B2 0.02mg 0.062mg Pinto beans
Vitamin B3 0.1mg 0.318mg Pinto beans
Vitamin B5 0.088mg 0.21mg Pinto beans
Vitamin B6 0.115mg 0.229mg Pinto beans
Vitamin K 3.5µg Pinto beans
Folate 26µg 172µg Pinto beans
Choline 35.3mg Pinto beans
Saturated Fat 0.193g 0.136g Pinto beans
Monounsaturated Fat 0.295g 0.133g Okara
Polyunsaturated fat 0.755g 0.235g Okara
Tryptophan 0.05mg 0.108mg Pinto beans
Threonine 0.131mg 0.331mg Pinto beans
Isoleucine 0.159mg 0.426mg Pinto beans
Leucine 0.244mg 0.765mg Pinto beans
Lysine 0.212mg 0.63mg Pinto beans
Methionine 0.041mg 0.117mg Pinto beans
Phenylalanine 0.157mg 0.531mg Pinto beans
Valine 0.162mg 0.519mg Pinto beans
Histidine 0.093mg 0.247mg Pinto beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okara Pinto beans
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

Okara
Okara vs Soy milk
Soy milk
Okara
Okara vs Tofu
Tofu
Okara
Okara vs Porridge
Porridge
Pinto beans
Pinto beans vs Navy bean raw
Navy bean raw
Pinto beans
Pinto beans vs White beans raw
White beans raw
Pinto beans
Pinto beans vs Kidney beans raw
Kidney beans raw

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
24%
Pinto beans
Minerals Daily Need Coverage Score
33%
Okara
42%
Pinto beans

Comparison summary

Which food contains less Sodium?
Pinto beans
Pinto beans contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Pinto beans
Pinto beans is lower in Saturated Fat (difference - 0.057g)
Which food is richer in minerals?
Pinto beans
Pinto beans is relatively richer in minerals
Which food is richer in vitamins?
Pinto beans
Pinto beans is relatively richer in vitamins
Which food is lower in Sugar?
Okara
Okara is lower in Sugar (difference - 0.34g)
Which food is lower in glycemic index?
Okara
Okara is lower in glycemic index (difference - 39)
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. Pinto beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175200/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.