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  6. Okara vs. Soybean

Okara vs. Soybean — In-Depth Nutrition Comparison

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How are Okara and Soybean different?

  • Soybean has more Iron, Phosphorus, Copper, Vitamin B2, Manganese, Magnesium, Vitamin B1, Vitamin B6, Potassium, and Folate than Okara.
  • Daily need coverage for Iron from Soybean is 48% higher.

Okara and Soybeans, mature cooked, boiled, without salt are the varieties used in this article.

Infographic

Okara vs Soybean 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
1
:
9
Soybean
Soybean
Contains more Selenium +45.2%
Contains more Calcium +27.5%
Contains more Iron +295.4%
Contains more Magnesium +230.8%
Contains more Phosphorus +308.3%
Contains more Potassium +141.8%
Contains less Sodium -88.9%
Contains more Zinc +105.4%
Contains more Copper +103.5%
Contains more Manganese +104%
Okara
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 49% 19% 26% 19% 2% 16% 67% 53% 58%
Soybean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 193% 62% 105% 46% 1% 32% 136% 108% 40%
Contains more Selenium +45.2%
Contains more Calcium +27.5%
Contains more Iron +295.4%
Contains more Magnesium +230.8%
Contains more Phosphorus +308.3%
Contains more Potassium +141.8%
Contains less Sodium -88.9%
Contains more Zinc +105.4%
Contains more Copper +103.5%
Contains more Manganese +104%

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
:
10
Soybean
Soybean
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +675%
Contains more Vitamin B2 +1325%
Contains more Vitamin B3 +299%
Contains more Vitamin B5 +103.4%
Contains more Vitamin B6 +103.5%
Contains more Folate +107.7%
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%
Soybean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 7% 0% 6% 39% 66% 8% 11% 54% 41% 0% 48%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +675%
Contains more Vitamin B2 +1325%
Contains more Vitamin B3 +299%
Contains more Vitamin B5 +103.4%
Contains more Vitamin B6 +103.5%
Contains more Folate +107.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okara
Okara
2
:
3
Soybean
Soybean
Contains more Carbs +46.3%
Contains more Water +30.5%
Contains more Protein +417.3%
Contains more Fats +418.5%
Contains more Other +117%
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
Soybean
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 g
Contains more Carbs +46.3%
Contains more Water +30.5%
Contains more Protein +417.3%
Contains more Fats +418.5%
Contains more Other +117%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okara
Okara
1
:
2
Soybean
Soybean
Contains less Saturated Fat -85.1%
Contains more Monounsaturated Fat +571.5%
Contains more Polyunsaturated fat +570.7%
Okara
16% 24% 61%
Saturated Fat: 0.193 g
Monounsaturated Fat: 0.295 g
Polyunsaturated fat: 0.755 g
Soybean
16% 24% 61%
Saturated Fat: 1.297 g
Monounsaturated Fat: 1.981 g
Polyunsaturated fat: 5.064 g
Contains less Saturated Fat -85.1%
Contains more Monounsaturated Fat +571.5%
Contains more Polyunsaturated fat +570.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Okara Soybean Opinion
Net carbs 12.23g 2.36g Okara
Protein 3.52g 18.21g Soybean
Fats 1.73g 8.97g Soybean
Carbs 12.23g 8.36g Okara
Calories 76kcal 172kcal Soybean
Sugar 3g Okara
Fiber 6g Soybean
Calcium 80mg 102mg Soybean
Iron 1.3mg 5.14mg Soybean
Magnesium 26mg 86mg Soybean
Phosphorus 60mg 245mg Soybean
Potassium 213mg 515mg Soybean
Sodium 9mg 1mg Soybean
Zinc 0.56mg 1.15mg Soybean
Copper 0.2mg 0.407mg Soybean
Manganese 0.404mg 0.824mg Soybean
Selenium 10.6µg 7.3µg Okara
Vitamin A 0IU 9IU Soybean
Vitamin E 0.35mg Soybean
Vitamin C 0mg 1.7mg Soybean
Vitamin B1 0.02mg 0.155mg Soybean
Vitamin B2 0.02mg 0.285mg Soybean
Vitamin B3 0.1mg 0.399mg Soybean
Vitamin B5 0.088mg 0.179mg Soybean
Vitamin B6 0.115mg 0.234mg Soybean
Folate 26µg 54µg Soybean
Vitamin K 19.2µg Soybean
Tryptophan 0.05mg 0.242mg Soybean
Threonine 0.131mg 0.723mg Soybean
Isoleucine 0.159mg 0.807mg Soybean
Leucine 0.244mg 1.355mg Soybean
Lysine 0.212mg 1.108mg Soybean
Methionine 0.041mg 0.224mg Soybean
Phenylalanine 0.157mg 0.869mg Soybean
Valine 0.162mg 0.831mg Soybean
Histidine 0.093mg 0.449mg Soybean
Saturated Fat 0.193g 1.297g Okara
Monounsaturated Fat 0.295g 1.981g Soybean
Polyunsaturated fat 0.755g 5.064g Soybean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okara Soybean
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
23%
Soybean
Minerals Daily Need Coverage Score
33%
Okara
75%
Soybean

Comparison summary

Which food is richer in minerals?
Soybean
Soybean is relatively richer in minerals
Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 8mg)
Which food is richer in vitamins?
Soybean
Soybean is relatively richer in vitamins
Which food is lower in Sugar?
Okara
Okara is lower in Sugar (difference - 3g)
Which food is lower in Saturated Fat?
Okara
Okara is lower in Saturated Fat (difference - 1.104g)
Which food is lower in glycemic index?
Okara
Okara is lower in glycemic index (difference - 14)
Which food is cheaper?
Okara
Okara is cheaper (difference - $3.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.