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  6. Okara vs. Refried beans

Okara vs. Refried beans — In-Depth Nutrition Comparison

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Summary of differences between Okara and Refried beans

  • Okara has more Selenium, Copper, Calcium, and Manganese, while Refried beans has more Vitamin C.
  • Refried beans covers your daily need of Sodium 16% more than Okara.
  • Okara contains 3 times more Calcium than Refried beans. While Okara contains 80mg of Calcium, Refried beans contain only 29mg.
  • The amount of Sodium in Okara is lower.

These are the specific foods used in this comparison Okara and Refried beans, canned, traditional style (includes USDA commodity).

Infographic

Okara vs Refried 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
5
:
5
Refried beans
Refried beans
Contains more Calcium +175.9%
Contains less Sodium -97.6%
Contains more Copper +55%
Contains more Manganese +39.8%
Contains more Selenium +82.8%
Contains more Iron +10.8%
Contains more Magnesium +34.6%
Contains more Phosphorus +53.3%
Contains more Potassium +49.8%
Equal in Zinc - 0.58
Okara
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 49% 19% 26% 19% 2% 16% 67% 53% 58%
Refried beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 54% 25% 40% 29% 49% 16% 43% 38% 32%
Contains more Calcium +175.9%
Contains less Sodium -97.6%
Contains more Copper +55%
Contains more Manganese +39.8%
Contains more Selenium +82.8%
Contains more Iron +10.8%
Contains more Magnesium +34.6%
Contains more Phosphorus +53.3%
Contains more Potassium +49.8%
Equal in Zinc - 0.58

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
2
:
7
Refried beans
Refried beans
Contains more Vitamin B6 +11.7%
Contains more Folate +136.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +280%
Contains more Vitamin B2 +295%
Contains more Vitamin B3 +267%
Contains more Vitamin B5 +114.8%
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%
Refried 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% 2% 0% 20% 19% 19% 7% 12% 24% 9% 0% 6%
Contains more Vitamin B6 +11.7%
Contains more Folate +136.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +280%
Contains more Vitamin B2 +295%
Contains more Vitamin B3 +267%
Contains more Vitamin B5 +114.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okara
Okara
1
:
4
Refried beans
Refried beans
Contains more Protein +41.5%
Contains more Fats +16.2%
Contains more Carbs +10.8%
Contains more Other +94.3%
Equal in Water - 77.75
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
Refried beans
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
Contains more Protein +41.5%
Contains more Fats +16.2%
Contains more Carbs +10.8%
Contains more Other +94.3%
Equal in Water - 77.75

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okara
Okara
2
:
1
Refried beans
Refried beans
Contains less Saturated Fat -69.4%
Contains more Polyunsaturated fat +39%
Contains more Monounsaturated Fat +103.7%
Okara
16% 24% 61%
Saturated Fat: 0.193 g
Monounsaturated Fat: 0.295 g
Polyunsaturated fat: 0.755 g
Refried beans
36% 34% 31%
Saturated Fat: 0.631 g
Monounsaturated Fat: 0.601 g
Polyunsaturated fat: 0.543 g
Contains less Saturated Fat -69.4%
Contains more Polyunsaturated fat +39%
Contains more Monounsaturated Fat +103.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Okara Refried beans Opinion
Net carbs 12.23g 9.85g Okara
Protein 3.52g 4.98g Refried beans
Fats 1.73g 2.01g Refried beans
Carbs 12.23g 13.55g Refried beans
Calories 76kcal 90kcal Refried beans
Starch 7.43g Refried beans
Sugar 0.54g Okara
Fiber 3.7g Refried beans
Calcium 80mg 29mg Okara
Iron 1.3mg 1.44mg Refried beans
Magnesium 26mg 35mg Refried beans
Phosphorus 60mg 92mg Refried beans
Potassium 213mg 319mg Refried beans
Sodium 9mg 370mg Okara
Zinc 0.56mg 0.58mg Refried beans
Copper 0.2mg 0.129mg Okara
Manganese 0.404mg 0.289mg Okara
Selenium 10.6µg 5.8µg Okara
Vitamin E 0.09mg Refried beans
Vitamin C 0mg 6mg Refried beans
Vitamin B1 0.02mg 0.076mg Refried beans
Vitamin B2 0.02mg 0.079mg Refried beans
Vitamin B3 0.1mg 0.367mg Refried beans
Vitamin B5 0.088mg 0.189mg Refried beans
Vitamin B6 0.115mg 0.103mg Okara
Folate 26µg 11µg Okara
Vitamin K 2.1µg Refried beans
Tryptophan 0.05mg 0.065mg Refried beans
Threonine 0.131mg 0.231mg Refried beans
Isoleucine 0.159mg 0.242mg Refried beans
Leucine 0.244mg 0.438mg Refried beans
Lysine 0.212mg 0.377mg Refried beans
Methionine 0.041mg 0.083mg Refried beans
Phenylalanine 0.157mg 0.297mg Refried beans
Valine 0.162mg 0.287mg Refried beans
Histidine 0.093mg 153mg Refried beans
Trans Fat 0g 0.016g Okara
Saturated Fat 0.193g 0.631g Okara
Monounsaturated Fat 0.295g 0.601g Refried beans
Polyunsaturated fat 0.755g 0.543g Okara
Omega-6 - Eicosadienoic acid 0.008g Refried beans
Omega-6 - Linoleic acid 0.36g Refried beans
Omega-3 - ALA 0.169g Refried beans
Omega-3 - Eicosatrienoic acid 0.001g Refried beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okara Refried 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
10%
Refried beans
Minerals Daily Need Coverage Score
33%
Okara
33%
Refried beans

Comparison summary

Which food is richer in vitamins?
Refried beans
Refried beans is relatively richer in vitamins
Which food is lower in Sugar?
Okara
Okara is lower in Sugar (difference - 0.54g)
Which food contains less Sodium?
Okara
Okara contains less Sodium (difference - 361mg)
Which food is lower in Saturated Fat?
Okara
Okara is lower in Saturated Fat (difference - 0.438g)
Which food is lower in glycemic index?
Okara
Okara is lower in glycemic index (difference - 38)
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 ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.