Okara vs. Winged bean — In-Depth Nutrition Comparison
Compare
How are okara and winged bean different?
- Okara is higher in selenium; however, winged bean is richer in copper, vitamin B1, potassium, vitamin B2, vitamin B3, iron, zinc, and manganese.
- Daily need coverage for copper for winged bean is 132% higher.
- Okara contains 15 times more selenium than winged bean. While okara contains 10.6µg of selenium, winged bean contains only 0.7µg.
Okara and Winged bean tuber, raw are the varieties used in this article.
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.
| Contains more CalciumCalcium | +166.7% |
| Contains more PhosphorusPhosphorus | +33.3% |
| Contains less SodiumSodium | -74.3% |
| Contains more SeleniumSelenium | +1414.3% |
| Contains more PotassiumPotassium | +175.1% |
| Contains more IronIron | +53.8% |
| Contains more CopperCopper | +593% |
| Contains more ZincZinc | +148.2% |
| Contains more ManganeseManganese | +31.7% |
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 | +53.3% |
| Contains more FolateFolate | +36.8% |
| Contains more Vitamin B1Vitamin B1 | +1795% |
| Contains more Vitamin B2Vitamin B2 | +645% |
| Contains more Vitamin B3Vitamin B3 | +1540% |
| Contains more Vitamin B5Vitamin B5 | +31.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.2mg | 1.386mg | 132% |
| Vitamin B1 | 0.02mg | 0.379mg | 30% |
| Selenium | 10.6µg | 0.7µg | 18% |
| Protein | 3.52g | 11.6g | 16% |
| Potassium | 213mg | 586mg | 11% |
| Vitamin B2 | 0.02mg | 0.149mg | 10% |
| Vitamin B3 | 0.1mg | 1.64mg | 10% |
| Iron | 1.3mg | 2mg | 9% |
| Zinc | 0.56mg | 1.39mg | 8% |
| Manganese | 0.404mg | 0.532mg | 6% |
| Carbs | 12.23g | 28.1g | 5% |
| Calcium | 80mg | 30mg | 5% |
| Polyunsaturated fat | 0.755g | 0.174g | 4% |
| Calories | 76kcal | 148kcal | 4% |
| Vitamin B6 | 0.115mg | 0.075mg | 3% |
| Phosphorus | 60mg | 45mg | 2% |
| Folate | 26µg | 19µg | 2% |
| Sodium | 9mg | 35mg | 1% |
| Fats | 1.73g | 0.9g | 1% |
| Vitamin B5 | 0.088mg | 0.116mg | 1% |
| Net carbs | 12.23g | 28.1g | N/A |
| Magnesium | 26mg | 24mg | 0% |
| Saturated fat | 0.193g | 0.222g | 0% |
| Monounsaturated fat | 0.295g | 0.234g | 0% |
| Tryptophan | 0.05mg | 0.252mg | 0% |
| Threonine | 0.131mg | 0.451mg | 0% |
| Isoleucine | 0.159mg | 0.425mg | 0% |
| Leucine | 0.244mg | 0.64mg | 0% |
| Lysine | 0.212mg | 0.592mg | 0% |
| Methionine | 0.041mg | 0.143mg | 0% |
| Phenylalanine | 0.157mg | 0.451mg | 0% |
| Valine | 0.162mg | 0.599mg | 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:
11.6 g
Fats:
0.9 g
Carbs:
28.1 g
Water:
57.4 g
Other:
2 g
| Contains more FatsFats | +92.2% |
| Contains more WaterWater | +42.2% |
| Contains more ProteinProtein | +229.5% |
| Contains more CarbsCarbs | +129.8% |
| Contains more OtherOther | +127.3% |
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
0.222 g
Monounsaturated fat:
Mono. Fat
0.234 g
Polyunsaturated fat:
Poly. Fat
0.174 g
| Contains less Sat. FatSaturated fat | -13.1% |
| Contains more Mono. FatMonounsaturated fat | +26.1% |
| Contains more Poly. FatPolyunsaturated fat | +333.9% |