Pinto beans vs. Okara — In-Depth Nutrition Comparison
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Summary of differences between Pinto beans and Okara
- Pinto beans has more Folate, Vitamin B1, Phosphorus, Iron, Vitamin B6, Potassium, and Magnesium, while Okara has more Selenium.
- Pinto beans covers your daily need of Folate 37% more than Okara.
- Pinto beans contains 10 times more Vitamin B1 than Okara. While Pinto beans contains 0.193mg of Vitamin B1, Okara contains only 0.02mg.
These are the specific foods used in this comparison Beans, pinto, mature seeds, cooked, boiled, without salt and Okara.
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 MagnesiumMagnesium | +92.3% |
| Contains more PotassiumPotassium | +104.7% |
| Contains more IronIron | +60.8% |
| Contains more ZincZinc | +75% |
| Contains more PhosphorusPhosphorus | +145% |
| Contains less SodiumSodium | -88.9% |
| Contains more ManganeseManganese | +12.1% |
| Contains more CalciumCalcium | +73.9% |
| Contains more SeleniumSelenium | +71% |
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 E Vitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +865% |
| Contains more Vitamin B2Vitamin B2 | +210% |
| Contains more Vitamin B3Vitamin B3 | +218% |
| Contains more Vitamin B5Vitamin B5 | +138.6% |
| Contains more Vitamin B6Vitamin B6 | +99.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +561.5% |
| Contains more CholineCholine | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
9.01 g
Fats:
0.65 g
Carbs:
26.22 g
Water:
62.95 g
Other:
1.17 g
Protein:
3.52 g
Fats:
1.73 g
Carbs:
12.23 g
Water:
81.64 g
Other:
0.88 g
| Contains more ProteinProtein | +156% |
| Contains more CarbsCarbs | +114.4% |
| Contains more OtherOther | +33% |
| Contains more FatsFats | +166.2% |
| Contains more WaterWater | +29.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.136 g
Monounsaturated Fat:
Mono. Fat
0.133 g
Polyunsaturated fat:
Poly. Fat
0.235 g
Saturated Fat:
Sat. Fat
0.193 g
Monounsaturated Fat:
Mono. Fat
0.295 g
Polyunsaturated fat:
Poly. Fat
0.755 g
| Contains less Sat. FatSaturated Fat | -29.5% |
| Contains more Mono. FatMonounsaturated Fat | +121.8% |
| Contains more Poly. FatPolyunsaturated fat | +221.3% |
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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| Lower in Saturated Fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 143kcal | 76kcal |
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| Protein | 9.01g | 3.52g |
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| Fats | 0.65g | 1.73g |
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| Vitamin C | 0.8mg | 0mg |
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| Net carbs | 17.22g | 12.23g |
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| Carbs | 26.22g | 12.23g |
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| Magnesium | 50mg | 26mg |
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| Calcium | 46mg | 80mg |
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| Potassium | 436mg | 213mg |
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| Iron | 2.09mg | 1.3mg |
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| Sugar | 0.34g |
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| Fiber | 9g |
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| Copper | 0.219mg | 0.2mg |
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| Zinc | 0.98mg | 0.56mg |
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| Starch | 15.15g |
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| Phosphorus | 147mg | 60mg |
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| Sodium | 1mg | 9mg |
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| Vitamin E | 0.94mg |
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| Manganese | 0.453mg | 0.404mg |
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| Selenium | 6.2µg | 10.6µg |
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| Vitamin B1 | 0.193mg | 0.02mg |
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| Vitamin B2 | 0.062mg | 0.02mg |
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| Vitamin B3 | 0.318mg | 0.1mg |
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| Vitamin B5 | 0.21mg | 0.088mg |
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| Vitamin B6 | 0.229mg | 0.115mg |
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| Vitamin K | 3.5µg |
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| Folate | 172µg | 26µg |
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| Choline | 35.3mg |
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| Saturated Fat | 0.136g | 0.193g |
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| Monounsaturated Fat | 0.133g | 0.295g |
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| Polyunsaturated fat | 0.235g | 0.755g |
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| Tryptophan | 0.108mg | 0.05mg |
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| Threonine | 0.331mg | 0.131mg |
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| Isoleucine | 0.426mg | 0.159mg |
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| Leucine | 0.765mg | 0.244mg |
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| Lysine | 0.63mg | 0.212mg |
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| Methionine | 0.117mg | 0.041mg |
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| Phenylalanine | 0.531mg | 0.157mg |
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| Valine | 0.519mg | 0.162mg |
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| Histidine | 0.247mg | 0.093mg |
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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 |
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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
24%
5%
Minerals Daily Need Coverage Score
42%
33%
Comparison summary
Which food contains less Sodium?
Pinto beans contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Pinto beans is lower in Saturated Fat (difference - 0.057g)
Which food is richer in minerals?
Pinto beans is relatively richer in minerals
Which food is richer in vitamins?
Pinto 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 glycemic index?
Okara is lower in glycemic index (difference - 39)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)