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  6. Okara vs. Pinto beans

Okara vs. Pinto beans — In-Depth Nutrition Comparison

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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 for 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 ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Okara Pinto beans DV% diff.
Folate 26µg 172µg 37%
Fiber 9g 36%
Vitamin B1 0.02mg 0.193mg 14%
Phosphorus 60mg 147mg 12%
Protein 3.52g 9.01g 11%
Iron 1.3mg 2.09mg 10%
Vitamin B6 0.115mg 0.229mg 9%
Selenium 10.6µg 6.2µg 8%
Potassium 213mg 436mg 7%
Magnesium 26mg 50mg 6%
Starch 15.15g 6%
Choline 35.3mg 6%
Vitamin E 0.94mg 6%
Carbs 12.23g 26.22g 5%
Zinc 0.56mg 0.98mg 4%
Vitamin K 3.5µg 3%
Vitamin B2 0.02mg 0.062mg 3%
Polyunsaturated fat 0.755g 0.235g 3%
Calories 76kcal 143kcal 3%
Calcium 80mg 46mg 3%
Manganese 0.404mg 0.453mg 2%
Fats 1.73g 0.65g 2%
Copper 0.2mg 0.219mg 2%
Vitamin B5 0.088mg 0.21mg 2%
Vitamin B3 0.1mg 0.318mg 1%
Vitamin C 0mg 0.8mg 1%
Net carbs 12.23g 17.22g N/A
Sugar 0.34g N/A
Sodium 9mg 1mg 0%
Saturated fat 0.193g 0.136g 0%
Monounsaturated fat 0.295g 0.133g 0%
Tryptophan 0.05mg 0.108mg 0%
Threonine 0.131mg 0.331mg 0%
Isoleucine 0.159mg 0.426mg 0%
Leucine 0.244mg 0.765mg 0%
Lysine 0.212mg 0.63mg 0%
Methionine 0.041mg 0.117mg 0%
Phenylalanine 0.157mg 0.531mg 0%
Valine 0.162mg 0.519mg 0%
Histidine 0.093mg 0.247mg 0%

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%

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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.