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
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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 more CalciumCalcium | +29% |
| Contains more SeleniumSelenium | +715.4% |
| Contains more MagnesiumMagnesium | +184.6% |
| Contains more PotassiumPotassium | +52.6% |
| Contains more IronIron | +90.8% |
| Contains more ZincZinc | +89.3% |
| Contains more PhosphorusPhosphorus | +205% |
| Contains less SodiumSodium | -44.4% |
| Contains more ManganeseManganese | +12.6% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +835% |
| Contains more Vitamin B2Vitamin B2 | +415% |
| Contains more Vitamin B3Vitamin B3 | +608% |
| Contains more Vitamin B5Vitamin B5 | +160.2% |
| Contains more Vitamin B6Vitamin B6 | +12.2% |
| Contains more FolateFolate | +211.5% |
~equal in
Vitamin D
~0µg
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:
9.16 g
Fats:
1.08 g
Carbs:
25.28 g
Water:
62.98 g
Other:
1.5 g
| Contains more FatsFats | +60.2% |
| Contains more WaterWater | +29.6% |
| Contains more ProteinProtein | +160.2% |
| Contains more CarbsCarbs | +106.7% |
| Contains more OtherOther | +70.5% |
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
0.279 g
Monounsaturated Fat:
Mono. Fat
0.094 g
Polyunsaturated fat:
Poly. Fat
0.466 g
| Contains less Sat. FatSaturated Fat | -30.8% |
| Contains more Mono. FatMonounsaturated Fat | +213.8% |
| Contains more Poly. FatPolyunsaturated 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.
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 76kcal | 144kcal |
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| Protein | 3.52g | 9.16g |
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| Fats | 1.73g | 1.08g |
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| Vitamin C | 0mg | 1.8mg |
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| Net carbs | 12.23g | 14.88g |
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| Carbs | 12.23g | 25.28g |
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| Magnesium | 26mg | 74mg |
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| Calcium | 80mg | 62mg |
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| Potassium | 213mg | 325mg |
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| Iron | 1.3mg | 2.48mg |
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| Sugar | 0.34g |
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| Fiber | 10.4g |
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| Copper | 0.2mg | 0.186mg |
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| Zinc | 0.56mg | 1.06mg |
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| Phosphorus | 60mg | 183mg |
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| Sodium | 9mg | 5mg |
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| Vitamin A | 0IU | 2IU |
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| Vitamin E | 0.94mg |
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| Manganese | 0.404mg | 0.455mg |
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| Selenium | 10.6µg | 1.3µg |
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| Vitamin B1 | 0.02mg | 0.187mg |
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| Vitamin B2 | 0.02mg | 0.103mg |
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| Vitamin B3 | 0.1mg | 0.708mg |
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| Vitamin B5 | 0.088mg | 0.229mg |
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| Vitamin B6 | 0.115mg | 0.129mg |
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| Vitamin K | 3.5µg |
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| Folate | 26µg | 81µg |
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| Choline | 35.2mg |
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| Saturated Fat | 0.193g | 0.279g |
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| Monounsaturated Fat | 0.295g | 0.094g |
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| Polyunsaturated fat | 0.755g | 0.466g |
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| Tryptophan | 0.05mg | 0.108mg |
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| Threonine | 0.131mg | 0.386mg |
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| Isoleucine | 0.159mg | 0.405mg |
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| Leucine | 0.244mg | 0.732mg |
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| Lysine | 0.212mg | 0.629mg |
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| Methionine | 0.041mg | 0.138mg |
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| Phenylalanine | 0.157mg | 0.496mg |
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| Valine | 0.162mg | 0.479mg |
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| Histidine | 0.093mg | 0.255mg |
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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 | 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%
19%
Minerals Daily Need Coverage Score
33%
43%
Comparison summary
Which food contains less Sodium?
Yellow beans contains less Sodium (difference - 4mg)
Which food is richer in vitamins?
Yellow beans is relatively richer in vitamins
Which food is lower in Sugar?
Okara is lower in Sugar (difference - 0.34g)
Which food is lower in Saturated Fat?
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.