Okara vs. Winged beans — In-Depth Nutrition Comparison
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What are the main differences between okara and winged beans?
- Okara is richer in selenium, yet winged beans is richer in copper, iron, manganese, vitamin B1, phosphorus, vitamin B2, zinc, magnesium, and calcium.
- Winged beans's daily need coverage for copper is 64% higher.
- Okara has 4 times more selenium than winged beans. Okara has 10.6µg of selenium, while winged beans has 2.9µg.
We used Okara and Winged beans, mature seeds, cooked, boiled, without salt types in this comparison.
Infographic
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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 less SodiumSodium | -30.8% |
| Contains more SeleniumSelenium | +265.5% |
| Contains more MagnesiumMagnesium | +107.7% |
| Contains more CalciumCalcium | +77.5% |
| Contains more PotassiumPotassium | +31.5% |
| Contains more IronIron | +233.1% |
| Contains more CopperCopper | +286.5% |
| Contains more ZincZinc | +157.1% |
| Contains more PhosphorusPhosphorus | +155% |
| Contains more ManganeseManganese | +196.8% |
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 | +144.7% |
| Contains more FolateFolate | +160% |
| Contains more Vitamin B1Vitamin B1 | +1375% |
| Contains more Vitamin B2Vitamin B2 | +545% |
| Contains more Vitamin B3Vitamin B3 | +730% |
| Contains more Vitamin B5Vitamin B5 | +77.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.2mg | 0.773mg | 64% |
| Iron | 1.3mg | 4.33mg | 38% |
| Manganese | 0.404mg | 1.199mg | 35% |
| Vitamin B1 | 0.02mg | 0.295mg | 23% |
| Selenium | 10.6µg | 2.9µg | 14% |
| Protein | 3.52g | 10.62g | 14% |
| Phosphorus | 60mg | 153mg | 13% |
| Zinc | 0.56mg | 1.44mg | 8% |
| Vitamin B2 | 0.02mg | 0.129mg | 8% |
| Magnesium | 26mg | 54mg | 7% |
| Calcium | 80mg | 142mg | 6% |
| Fats | 1.73g | 5.84g | 6% |
| Vitamin B3 | 0.1mg | 0.83mg | 5% |
| Vitamin B6 | 0.115mg | 0.047mg | 5% |
| Monounsaturated fat | 0.295g | 2.153g | 5% |
| Polyunsaturated fat | 0.755g | 1.551g | 5% |
| Folate | 26µg | 10µg | 4% |
| Calories | 76kcal | 147kcal | 4% |
| Saturated fat | 0.193g | 0.825g | 3% |
| Potassium | 213mg | 280mg | 2% |
| Vitamin B5 | 0.088mg | 0.156mg | 1% |
| Carbs | 12.23g | 14.94g | 1% |
| Net carbs | 12.23g | 14.94g | N/A |
| Sodium | 9mg | 13mg | 0% |
| Tryptophan | 0.05mg | 0.233mg | 0% |
| Threonine | 0.131mg | 0.36mg | 0% |
| Isoleucine | 0.159mg | 0.448mg | 0% |
| Leucine | 0.244mg | 0.762mg | 0% |
| Lysine | 0.212mg | 0.652mg | 0% |
| Methionine | 0.041mg | 0.109mg | 0% |
| Phenylalanine | 0.157mg | 0.436mg | 0% |
| Valine | 0.162mg | 0.467mg | 0% |
| Histidine | 0.093mg | 0.241mg | 0% |
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:
10.62 g
Fats:
5.84 g
Carbs:
14.94 g
Water:
67.19 g
Other:
1.41 g
| Contains more WaterWater | +21.5% |
| Contains more ProteinProtein | +201.7% |
| Contains more FatsFats | +237.6% |
| Contains more CarbsCarbs | +22.2% |
| Contains more OtherOther | +60.2% |
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
0.825 g
Monounsaturated fat:
Mono. Fat
2.153 g
Polyunsaturated fat:
Poly. Fat
1.551 g
| Contains less Sat. FatSaturated fat | -76.6% |
| Contains more Mono. FatMonounsaturated fat | +629.8% |
| Contains more Poly. FatPolyunsaturated fat | +105.4% |
