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% |
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% |
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 minerals |
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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 Sugar | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
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% |
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%
11%
Minerals Daily Need Coverage Score
33%
80%
Comparison summary
Which food is richer in minerals?
Winged beans is relatively richer in minerals
Which food contains less Sodium?
Okara contains less Sodium (difference - 4mg)
Which food is lower in Saturated fat?
Okara is lower in Saturated fat (difference - 0.632g)
Which food is lower in glycemic index?
Okara is lower in glycemic index (difference - 32)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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.