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 have more vitamin C.
- Refried beans cover your daily need for 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).
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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.
| Contains more CalciumCalcium | +175.9% |
| Contains more CopperCopper | +55% |
| Contains less SodiumSodium | -97.6% |
| Contains more ManganeseManganese | +39.8% |
| Contains more SeleniumSelenium | +82.8% |
| Contains more MagnesiumMagnesium | +34.6% |
| Contains more PotassiumPotassium | +49.8% |
| Contains more IronIron | +10.8% |
| Contains more PhosphorusPhosphorus | +53.3% |
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.
| Contains more Vitamin B6Vitamin B6 | +11.7% |
| Contains more FolateFolate | +136.4% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +280% |
| Contains more Vitamin B2Vitamin B2 | +295% |
| Contains more Vitamin B3Vitamin B3 | +267% |
| Contains more Vitamin B5Vitamin B5 | +114.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.52 g
Fats:
1.73 g
Carbs:
12.23 g
Water:
81.64 g
Other:
0.88 g
Protein:
4.98 g
Fats:
2.01 g
Carbs:
13.55 g
Water:
77.75 g
Other:
1.71 g
| Contains more ProteinProtein | +41.5% |
| Contains more FatsFats | +16.2% |
| Contains more CarbsCarbs | +10.8% |
| Contains more OtherOther | +94.3% |
~equal in
Water
~77.75g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.193 g
Monounsaturated fat:
Mono. Fat
0.295 g
Polyunsaturated fat:
Poly. Fat
0.755 g
Saturated fat:
Sat. Fat
0.631 g
Monounsaturated fat:
Mono. Fat
0.601 g
Polyunsaturated fat:
Poly. Fat
0.543 g
| Contains less Sat. FatSaturated fat | -69.4% |
| Contains more Poly. FatPolyunsaturated fat | +39% |
| Contains more Mono. FatMonounsaturated 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.
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Histidine | 0.093mg | 153mg | 22% |
| Sodium | 9mg | 370mg | 16% |
| Fiber | 3.7g | 15% | |
| Selenium | 10.6µg | 5.8µg | 9% |
| Copper | 0.2mg | 0.129mg | 8% |
| Vitamin C | 0mg | 6mg | 7% |
| Vitamin B2 | 0.02mg | 0.079mg | 5% |
| Vitamin B1 | 0.02mg | 0.076mg | 5% |
| Calcium | 80mg | 29mg | 5% |
| Manganese | 0.404mg | 0.289mg | 5% |
| Phosphorus | 60mg | 92mg | 5% |
| Folate | 26µg | 11µg | 4% |
| Choline | 21.2mg | 4% | |
| Protein | 3.52g | 4.98g | 3% |
| Potassium | 213mg | 319mg | 3% |
| Starch | 7.43g | 3% | |
| Vitamin B3 | 0.1mg | 0.367mg | 2% |
| Vitamin K | 2.1µg | 2% | |
| Saturated fat | 0.193g | 0.631g | 2% |
| Iron | 1.3mg | 1.44mg | 2% |
| Magnesium | 26mg | 35mg | 2% |
| Vitamin B5 | 0.088mg | 0.189mg | 2% |
| Monounsaturated fat | 0.295g | 0.601g | 1% |
| Polyunsaturated fat | 0.755g | 0.543g | 1% |
| Calories | 76kcal | 90kcal | 1% |
| Vitamin E | 0.09mg | 1% | |
| Vitamin B6 | 0.115mg | 0.103mg | 1% |
| Fats | 1.73g | 2.01g | 0% |
| Carbs | 12.23g | 13.55g | 0% |
| Net carbs | 12.23g | 9.85g | N/A |
| Sugar | 0.54g | N/A | |
| Zinc | 0.56mg | 0.58mg | 0% |
| Trans fat | 0g | 0.016g | N/A |
| Tryptophan | 0.05mg | 0.065mg | 0% |
| Threonine | 0.131mg | 0.231mg | 0% |
| Isoleucine | 0.159mg | 0.242mg | 0% |
| Leucine | 0.244mg | 0.438mg | 0% |
| Lysine | 0.212mg | 0.377mg | 0% |
| Methionine | 0.041mg | 0.083mg | 0% |
| Phenylalanine | 0.157mg | 0.297mg | 0% |
| Valine | 0.162mg | 0.287mg | 0% |
| Omega-3 - ALA | 0.169g | N/A | |
| Omega-3 - Eicosatrienoic acid | 0.001g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.008g | N/A | |
| Omega-6 - Linoleic acid | 0.36g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
10%
Minerals Daily Need Coverage Score
33%
33%
Comparison summary
Which food is richer in vitamins?
Refried beans is relatively richer in vitamins
Which food is lower in Sugar?
Okara is lower in Sugar (difference - 0.54g)
Which food contains less Sodium?
Okara contains less Sodium (difference - 361mg)
Which food is lower in Saturated fat?
Okara is lower in Saturated fat (difference - 0.438g)
Which food is lower in glycemic index?
Okara is lower in glycemic index (difference - 38)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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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.