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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 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
:
8
Pinto beans
Pinto beans
Contains more Calcium +73.9%
Contains more Selenium +71%
Contains more Iron +60.8%
Contains more Magnesium +92.3%
Contains more Phosphorus +145%
Contains more Potassium +104.7%
Contains less Sodium -88.9%
Contains more Zinc +75%
Contains more Manganese +12.1%
Equal in Copper - 0.219
Okara
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 49% 19% 26% 19% 2% 16% 67% 53% 58%
Pinto beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 79% 36% 63% 39% 1% 27% 73% 60% 34%
Contains more Calcium +73.9%
Contains more Selenium +71%
Contains more Iron +60.8%
Contains more Magnesium +92.3%
Contains more Phosphorus +145%
Contains more Potassium +104.7%
Contains less Sodium -88.9%
Contains more Zinc +75%
Contains more Manganese +12.1%
Equal in Copper - 0.219

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
:
9
Pinto beans
Pinto beans
Contains more Vitamin C +∞%
Contains more Vitamin B1 +865%
Contains more Vitamin B2 +210%
Contains more Vitamin B3 +218%
Contains more Vitamin B5 +138.6%
Contains more Vitamin B6 +99.1%
Contains more Folate +561.5%
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%
Pinto beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 19% 0% 3% 49% 15% 6% 13% 53% 129% 0% 9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +865%
Contains more Vitamin B2 +210%
Contains more Vitamin B3 +218%
Contains more Vitamin B5 +138.6%
Contains more Vitamin B6 +99.1%
Contains more Folate +561.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okara
Okara
2
:
3
Pinto beans
Pinto beans
Contains more Fats +166.2%
Contains more Water +29.7%
Contains more Protein +156%
Contains more Carbs +114.4%
Contains more Other +33%
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
Pinto beans
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 Fats +166.2%
Contains more Water +29.7%
Contains more Protein +156%
Contains more Carbs +114.4%
Contains more Other +33%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okara
Okara
2
:
1
Pinto beans
Pinto beans
Contains more Monounsaturated Fat +121.8%
Contains more Polyunsaturated fat +221.3%
Contains less Saturated Fat -29.5%
Okara
16% 24% 61%
Saturated Fat: 0.193 g
Monounsaturated Fat: 0.295 g
Polyunsaturated fat: 0.755 g
Pinto beans
27% 26% 47%
Saturated Fat: 0.136 g
Monounsaturated Fat: 0.133 g
Polyunsaturated fat: 0.235 g
Contains more Monounsaturated Fat +121.8%
Contains more Polyunsaturated fat +221.3%
Contains less Saturated 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
Net carbs 12.23g 17.22g Pinto beans
Protein 3.52g 9.01g Pinto beans
Fats 1.73g 0.65g Okara
Carbs 12.23g 26.22g Pinto beans
Calories 76kcal 143kcal Pinto beans
Starch 15.15g Pinto beans
Sugar 0.34g Okara
Fiber 9g Pinto beans
Calcium 80mg 46mg Okara
Iron 1.3mg 2.09mg Pinto beans
Magnesium 26mg 50mg Pinto beans
Phosphorus 60mg 147mg Pinto beans
Potassium 213mg 436mg Pinto beans
Sodium 9mg 1mg Pinto beans
Zinc 0.56mg 0.98mg Pinto beans
Copper 0.2mg 0.219mg Pinto beans
Manganese 0.404mg 0.453mg Pinto beans
Selenium 10.6µg 6.2µg Okara
Vitamin E 0.94mg Pinto beans
Vitamin C 0mg 0.8mg Pinto beans
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
Folate 26µg 172µg Pinto beans
Vitamin K 3.5µg Pinto beans
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
Saturated Fat 0.193g 0.136g Pinto beans
Monounsaturated Fat 0.295g 0.133g Okara
Polyunsaturated fat 0.755g 0.235g Okara

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okara Pinto beans
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
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.