Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Okara
  5. Compare
  6. Okara vs. White beans

Okara vs. White beans — In-Depth Nutrition Comparison

Compare

Significant differences between Okara and White beans

  • Okara is richer in Selenium, while White beans is higher in Iron, Folate, Potassium, Manganese, Copper, Magnesium, Vitamin B1, Phosphorus, and Zinc.
  • White beans covers your daily Iron needs 30% more than Okara.
  • Okara has 8 times more Selenium than White beans. Okara has 10.6µg of Selenium, while White beans has 1.3µg.

Specific food types used in this comparison are Okara and Beans, white, mature seeds, cooked, boiled, without salt.

Infographic

Okara vs White 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
1
:
9
White beans
White beans
Contains more Selenium +715.4%
Contains more Calcium +12.5%
Contains more Iron +184.6%
Contains more Magnesium +142.3%
Contains more Phosphorus +88.3%
Contains more Potassium +163.4%
Contains less Sodium -33.3%
Contains more Zinc +146.4%
Contains more Copper +43.5%
Contains more Manganese +57.4%
Okara
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 49% 19% 26% 19% 2% 16% 67% 53% 58%
White beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 139% 45% 49% 50% 1% 38% 96% 83% 8%
Contains more Selenium +715.4%
Contains more Calcium +12.5%
Contains more Iron +184.6%
Contains more Magnesium +142.3%
Contains more Phosphorus +88.3%
Contains more Potassium +163.4%
Contains less Sodium -33.3%
Contains more Zinc +146.4%
Contains more Copper +43.5%
Contains more Manganese +57.4%

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
1
:
7
White beans
White beans
Contains more Vitamin B6 +23.7%
Contains more Vitamin B1 +490%
Contains more Vitamin B2 +130%
Contains more Vitamin B3 +40%
Contains more Vitamin B5 +160.2%
Contains more Folate +211.5%
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%
White 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% 0% 30% 11% 3% 14% 22% 61% 0% 9%
Contains more Vitamin B6 +23.7%
Contains more Vitamin B1 +490%
Contains more Vitamin B2 +130%
Contains more Vitamin B3 +40%
Contains more Vitamin B5 +160.2%
Contains more Folate +211.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okara
Okara
2
:
3
White beans
White beans
Contains more Fats +394.3%
Contains more Water +29.4%
Contains more Protein +176.4%
Contains more Carbs +105.2%
Contains more Other +98.9%
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
White beans
10% 25% 63% 2%
Protein: 9.73 g
Fats: 0.35 g
Carbs: 25.09 g
Water: 63.08 g
Other: 1.75 g
Contains more Fats +394.3%
Contains more Water +29.4%
Contains more Protein +176.4%
Contains more Carbs +105.2%
Contains more Other +98.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okara
Okara
2
:
1
White beans
White beans
Contains more Monounsaturated Fat +851.6%
Contains more Polyunsaturated fat +396.7%
Contains less Saturated Fat -52.8%
Okara
16% 24% 61%
Saturated Fat: 0.193 g
Monounsaturated Fat: 0.295 g
Polyunsaturated fat: 0.755 g
White beans
33% 11% 55%
Saturated Fat: 0.091 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.152 g
Contains more Monounsaturated Fat +851.6%
Contains more Polyunsaturated fat +396.7%
Contains less Saturated Fat -52.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Okara White beans Opinion
Net carbs 12.23g 18.79g White beans
Protein 3.52g 9.73g White beans
Fats 1.73g 0.35g Okara
Carbs 12.23g 25.09g White beans
Calories 76kcal 139kcal White beans
Sugar 0.34g Okara
Fiber 6.3g White beans
Calcium 80mg 90mg White beans
Iron 1.3mg 3.7mg White beans
Magnesium 26mg 63mg White beans
Phosphorus 60mg 113mg White beans
Potassium 213mg 561mg White beans
Sodium 9mg 6mg White beans
Zinc 0.56mg 1.38mg White beans
Copper 0.2mg 0.287mg White beans
Manganese 0.404mg 0.636mg White beans
Selenium 10.6µg 1.3µg Okara
Vitamin E 0.94mg White beans
Vitamin B1 0.02mg 0.118mg White beans
Vitamin B2 0.02mg 0.046mg White beans
Vitamin B3 0.1mg 0.14mg White beans
Vitamin B5 0.088mg 0.229mg White beans
Vitamin B6 0.115mg 0.093mg Okara
Folate 26µg 81µg White beans
Vitamin K 3.5µg White beans
Tryptophan 0.05mg 0.115mg White beans
Threonine 0.131mg 0.409mg White beans
Isoleucine 0.159mg 0.429mg White beans
Leucine 0.244mg 0.776mg White beans
Lysine 0.212mg 0.668mg White beans
Methionine 0.041mg 0.146mg White beans
Phenylalanine 0.157mg 0.526mg White beans
Valine 0.162mg 0.509mg White beans
Histidine 0.093mg 0.271mg White beans
Saturated Fat 0.193g 0.091g White beans
Monounsaturated Fat 0.295g 0.031g Okara
Polyunsaturated fat 0.755g 0.152g Okara

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okara White beans
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

People also compare

Okara
Okara vs Soy milk
Soy milk
Okara
Okara vs Tofu
Tofu
Okara
Okara vs Porridge
Porridge
White beans
White beans vs Fava beans raw
Fava beans raw
White beans
White beans vs Mothbeans raw
Mothbeans raw
White beans
White beans vs Mung beans
Mung beans

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
14%
White beans
Minerals Daily Need Coverage Score
33%
Okara
53%
White beans

Comparison summary

Which food contains less Sodium?
White beans
White beans contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
White beans
White beans is lower in Saturated Fat (difference - 0.102g)
Which food is richer in minerals?
White beans
White beans is relatively richer in minerals
Which food is richer in vitamins?
White beans
White beans is relatively richer in vitamins
Which food is lower in Sugar?
Okara
Okara is lower in Sugar (difference - 0.34g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
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. White beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175203/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.