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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 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).

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
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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
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%
~equal in Zinc ~0.58mg

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
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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
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%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Okara Refried beans 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okara
Okara
1
4% 2% 12% 82%
Protein: 3.52 g
Fats: 1.73 g
Carbs: 12.23 g
Water: 81.64 g
Other: 0.88 g
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 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
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
36% 34% 31%
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%

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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. 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.