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  6. Okara vs. Yellow beans

Okara vs. Yellow beans — In-Depth Nutrition Comparison

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How are Okara and Yellow beans different?

  • Okara is richer in Selenium, while Yellow beans is higher in Phosphorus, Iron, Vitamin B1, Folate, Magnesium, and Vitamin B2.
  • Yellow beans covers your daily need of Phosphorus 18% more than Okara.
  • Okara contains 8 times more Selenium than Yellow beans. Okara contains 10.6µg of Selenium, while Yellow beans contains 1.3µg.

Okara and Beans, yellow, mature seeds, cooked, boiled, without salt types were used in this article.

Infographic

Okara vs Yellow 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
3
:
7
Yellow beans
Yellow beans
Contains more Calcium +29%
Contains more Selenium +715.4%
Contains more Iron +90.8%
Contains more Magnesium +184.6%
Contains more Phosphorus +205%
Contains more Potassium +52.6%
Contains less Sodium -44.4%
Contains more Zinc +89.3%
Contains more Manganese +12.6%
Equal in Copper - 0.186
Okara
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 49% 19% 26% 19% 2% 16% 67% 53% 58%
Yellow beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 93% 53% 79% 29% 1% 29% 62% 60% 8%
Contains more Calcium +29%
Contains more Selenium +715.4%
Contains more Iron +90.8%
Contains more Magnesium +184.6%
Contains more Phosphorus +205%
Contains more Potassium +52.6%
Contains less Sodium -44.4%
Contains more Zinc +89.3%
Contains more Manganese +12.6%
Equal in Copper - 0.186

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
0
:
10
Yellow beans
Yellow beans
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +835%
Contains more Vitamin B2 +415%
Contains more Vitamin B3 +608%
Contains more Vitamin B5 +160.2%
Contains more Vitamin B6 +12.2%
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%
Yellow beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 19% 0% 6% 47% 24% 14% 14% 30% 61% 0% 9%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +835%
Contains more Vitamin B2 +415%
Contains more Vitamin B3 +608%
Contains more Vitamin B5 +160.2%
Contains more Vitamin B6 +12.2%
Contains more Folate +211.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okara
Okara
2
:
3
Yellow beans
Yellow beans
Contains more Fats +60.2%
Contains more Water +29.6%
Contains more Protein +160.2%
Contains more Carbs +106.7%
Contains more Other +70.5%
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
Yellow beans
9% 25% 63%
Protein: 9.16 g
Fats: 1.08 g
Carbs: 25.28 g
Water: 62.98 g
Other: 1.5 g
Contains more Fats +60.2%
Contains more Water +29.6%
Contains more Protein +160.2%
Contains more Carbs +106.7%
Contains more Other +70.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okara
Okara
3
:
0
Yellow beans
Yellow beans
Contains less Saturated Fat -30.8%
Contains more Monounsaturated Fat +213.8%
Contains more Polyunsaturated fat +62%
Okara
16% 24% 61%
Saturated Fat: 0.193 g
Monounsaturated Fat: 0.295 g
Polyunsaturated fat: 0.755 g
Yellow beans
33% 11% 56%
Saturated Fat: 0.279 g
Monounsaturated Fat: 0.094 g
Polyunsaturated fat: 0.466 g
Contains less Saturated Fat -30.8%
Contains more Monounsaturated Fat +213.8%
Contains more Polyunsaturated fat +62%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Okara Yellow beans Opinion
Net carbs 12.23g 14.88g Yellow beans
Protein 3.52g 9.16g Yellow beans
Fats 1.73g 1.08g Okara
Carbs 12.23g 25.28g Yellow beans
Calories 76kcal 144kcal Yellow beans
Sugar 0.34g Okara
Fiber 10.4g Yellow beans
Calcium 80mg 62mg Okara
Iron 1.3mg 2.48mg Yellow beans
Magnesium 26mg 74mg Yellow beans
Phosphorus 60mg 183mg Yellow beans
Potassium 213mg 325mg Yellow beans
Sodium 9mg 5mg Yellow beans
Zinc 0.56mg 1.06mg Yellow beans
Copper 0.2mg 0.186mg Okara
Manganese 0.404mg 0.455mg Yellow beans
Selenium 10.6µg 1.3µg Okara
Vitamin A 0IU 2IU Yellow beans
Vitamin E 0.94mg Yellow beans
Vitamin C 0mg 1.8mg Yellow beans
Vitamin B1 0.02mg 0.187mg Yellow beans
Vitamin B2 0.02mg 0.103mg Yellow beans
Vitamin B3 0.1mg 0.708mg Yellow beans
Vitamin B5 0.088mg 0.229mg Yellow beans
Vitamin B6 0.115mg 0.129mg Yellow beans
Folate 26µg 81µg Yellow beans
Vitamin K 3.5µg Yellow beans
Tryptophan 0.05mg 0.108mg Yellow beans
Threonine 0.131mg 0.386mg Yellow beans
Isoleucine 0.159mg 0.405mg Yellow beans
Leucine 0.244mg 0.732mg Yellow beans
Lysine 0.212mg 0.629mg Yellow beans
Methionine 0.041mg 0.138mg Yellow beans
Phenylalanine 0.157mg 0.496mg Yellow beans
Valine 0.162mg 0.479mg Yellow beans
Histidine 0.093mg 0.255mg Yellow beans
Saturated Fat 0.193g 0.279g Okara
Monounsaturated Fat 0.295g 0.094g Okara
Polyunsaturated fat 0.755g 0.466g Okara

Which food is preferable for your diet?

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

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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
18%
Yellow beans
Minerals Daily Need Coverage Score
33%
Okara
43%
Yellow beans

Comparison summary

Which food contains less Sodium?
Yellow beans
Yellow beans contains less Sodium (difference - 4mg)
Which food is richer in vitamins?
Yellow beans
Yellow beans is relatively richer in vitamins
Which food is lower in Sugar?
Okara
Okara is lower in Sugar (difference - 0.34g)
Which food is lower in Saturated Fat?
Okara
Okara is lower in Saturated Fat (difference - 0.086g)
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 ($)
Which food is richer in minerals?
?
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. Yellow beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173752/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.