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  6. Okara vs. Winged beans

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

Okara vs Winged 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
2
:
8
Winged beans
Winged beans
Contains less Sodium -30.8%
Contains more Selenium +265.5%
Contains more Calcium +77.5%
Contains more Iron +233.1%
Contains more Magnesium +107.7%
Contains more Phosphorus +155%
Contains more Potassium +31.5%
Contains more Zinc +157.1%
Contains more Copper +286.5%
Contains more Manganese +196.8%
Okara
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 49% 19% 26% 19% 2% 16% 67% 53% 58%
Winged beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 163% 39% 66% 25% 2% 40% 258% 157% 16%
Contains less Sodium -30.8%
Contains more Selenium +265.5%
Contains more Calcium +77.5%
Contains more Iron +233.1%
Contains more Magnesium +107.7%
Contains more Phosphorus +155%
Contains more Potassium +31.5%
Contains more Zinc +157.1%
Contains more Copper +286.5%
Contains more Manganese +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.
Okara
Okara
2
:
4
Winged beans
Winged beans
Contains more Vitamin B6 +144.7%
Contains more Folate +160%
Contains more Vitamin B1 +1375%
Contains more Vitamin B2 +545%
Contains more Vitamin B3 +730%
Contains more Vitamin B5 +77.3%
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%
Winged 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% 0% 0% 0% 74% 30% 16% 10% 11% 8% 0% 0%
Contains more Vitamin B6 +144.7%
Contains more Folate +160%
Contains more Vitamin B1 +1375%
Contains more Vitamin B2 +545%
Contains more Vitamin B3 +730%
Contains more Vitamin B5 +77.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okara
Okara
1
:
4
Winged beans
Winged beans
Contains more Water +21.5%
Contains more Protein +201.7%
Contains more Fats +237.6%
Contains more Carbs +22.2%
Contains more Other +60.2%
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
Winged beans
11% 6% 15% 67%
Protein: 10.62 g
Fats: 5.84 g
Carbs: 14.94 g
Water: 67.19 g
Other: 1.41 g
Contains more Water +21.5%
Contains more Protein +201.7%
Contains more Fats +237.6%
Contains more Carbs +22.2%
Contains more Other +60.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okara
Okara
1
:
2
Winged beans
Winged beans
Contains less Saturated Fat -76.6%
Contains more Monounsaturated Fat +629.8%
Contains more Polyunsaturated fat +105.4%
Okara
16% 24% 61%
Saturated Fat: 0.193 g
Monounsaturated Fat: 0.295 g
Polyunsaturated fat: 0.755 g
Winged beans
18% 48% 34%
Saturated Fat: 0.825 g
Monounsaturated Fat: 2.153 g
Polyunsaturated fat: 1.551 g
Contains less Saturated Fat -76.6%
Contains more Monounsaturated Fat +629.8%
Contains more Polyunsaturated 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.
Okara Winged beans
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Okara Winged beans Opinion
Net carbs 12.23g 14.94g Winged beans
Protein 3.52g 10.62g Winged beans
Fats 1.73g 5.84g Winged beans
Carbs 12.23g 14.94g Winged beans
Calories 76kcal 147kcal Winged beans
Calcium 80mg 142mg Winged beans
Iron 1.3mg 4.33mg Winged beans
Magnesium 26mg 54mg Winged beans
Phosphorus 60mg 153mg Winged beans
Potassium 213mg 280mg Winged beans
Sodium 9mg 13mg Okara
Zinc 0.56mg 1.44mg Winged beans
Copper 0.2mg 0.773mg Winged beans
Manganese 0.404mg 1.199mg Winged beans
Selenium 10.6µg 2.9µg Okara
Vitamin B1 0.02mg 0.295mg Winged beans
Vitamin B2 0.02mg 0.129mg Winged beans
Vitamin B3 0.1mg 0.83mg Winged beans
Vitamin B5 0.088mg 0.156mg Winged beans
Vitamin B6 0.115mg 0.047mg Okara
Folate 26µg 10µg Okara
Tryptophan 0.05mg 0.233mg Winged beans
Threonine 0.131mg 0.36mg Winged beans
Isoleucine 0.159mg 0.448mg Winged beans
Leucine 0.244mg 0.762mg Winged beans
Lysine 0.212mg 0.652mg Winged beans
Methionine 0.041mg 0.109mg Winged beans
Phenylalanine 0.157mg 0.436mg Winged beans
Valine 0.162mg 0.467mg Winged beans
Histidine 0.093mg 0.241mg Winged beans
Saturated Fat 0.193g 0.825g Okara
Monounsaturated Fat 0.295g 2.153g Winged beans
Polyunsaturated fat 0.755g 1.551g Winged beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okara Winged beans
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
12%
Winged beans
Minerals Daily Need Coverage Score
33%
Okara
80%
Winged beans

Comparison summary

Which food is richer in minerals?
Winged beans
Winged beans is relatively richer in minerals
Which food contains less Sodium?
Okara
Okara contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Okara
Okara is lower in Saturated Fat (difference - 0.632g)
Which food is lower in glycemic index?
Okara
Okara is lower in glycemic index (difference - 32)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Winged beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172453/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.