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  6. Refried beans vs. Okara

Refried beans vs. Okara — In-Depth Nutrition Comparison

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Summary of differences between refried beans and okara

  • Refried beans have more vitamin C, while okara has more selenium, copper, calcium, and manganese.
  • Refried beans cover your daily need for sodium, 16% more than okara.
  • The amount of sodium in okara is lower.

These are the specific foods used in this comparison Refried beans, canned, traditional style (includes USDA commodity) and Okara.

Infographic

Refried beans vs Okara 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
Okara
Okara
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 24% 19% 49% 67% 15% 26% 1.2% 53% 58%
Contains more MagnesiumMagnesium +34.6%
Contains more PotassiumPotassium +49.8%
Contains more PhosphorusPhosphorus +53.3%
Contains more CalciumCalcium +175.9%
Contains more CopperCopper +55%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +39.8%
Contains more SeleniumSelenium +82.8%
~equal in Iron ~1.3mg
~equal in Zinc ~0.56mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
Okara
Okara
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 5% 4.6% 1.9% 5.3% 27% 0% 0% 20% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +280%
Contains more Vitamin B2Vitamin B2 +295%
Contains more Vitamin B3Vitamin B3 +267%
Contains more Vitamin B5Vitamin B5 +114.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B6Vitamin B6 +11.7%
Contains more FolateFolate +136.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Refried beans Okara DV% diff.
Histidine 153mg 0.093mg 22%
Sodium 370mg 9mg 16%
Fiber 3.7g 15%
Selenium 5.8µg 10.6µg 9%
Copper 0.129mg 0.2mg 8%
Vitamin C 6mg 0mg 7%
Vitamin B2 0.079mg 0.02mg 5%
Vitamin B1 0.076mg 0.02mg 5%
Calcium 29mg 80mg 5%
Manganese 0.289mg 0.404mg 5%
Phosphorus 92mg 60mg 5%
Folate 11µg 26µg 4%
Choline 21.2mg 4%
Protein 4.98g 3.52g 3%
Potassium 319mg 213mg 3%
Starch 7.43g 3%
Vitamin B3 0.367mg 0.1mg 2%
Vitamin K 2.1µg 2%
Saturated fat 0.631g 0.193g 2%
Iron 1.44mg 1.3mg 2%
Magnesium 35mg 26mg 2%
Vitamin B5 0.189mg 0.088mg 2%
Monounsaturated fat 0.601g 0.295g 1%
Polyunsaturated fat 0.543g 0.755g 1%
Calories 90kcal 76kcal 1%
Vitamin E 0.09mg 1%
Vitamin B6 0.103mg 0.115mg 1%
Fats 2.01g 1.73g 0%
Carbs 13.55g 12.23g 0%
Net carbs 9.85g 12.23g N/A
Sugar 0.54g N/A
Zinc 0.58mg 0.56mg 0%
Trans fat 0.016g 0g N/A
Tryptophan 0.065mg 0.05mg 0%
Threonine 0.231mg 0.131mg 0%
Isoleucine 0.242mg 0.159mg 0%
Leucine 0.438mg 0.244mg 0%
Lysine 0.377mg 0.212mg 0%
Methionine 0.083mg 0.041mg 0%
Phenylalanine 0.297mg 0.157mg 0%
Valine 0.287mg 0.162mg 0%
Omega-3 - ALA 0.169g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 0.36g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
Okara
Okara
1
4% 2% 12% 82%
Protein: 3.52 g
Fats: 1.73 g
Carbs: 12.23 g
Water: 81.64 g
Other: 0.88 g
Contains more ProteinProtein +41.5%
Contains more FatsFats +16.2%
Contains more OtherOther +94.3%
~equal in Carbs ~12.23g
~equal in Water ~81.64g

Fat Type Comparison

Fat type breakdown side-by-side comparison
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
Okara
Okara
2
16% 24% 61%
Saturated fat: Sat. Fat 0.193 g
Monounsaturated fat: Mono. Fat 0.295 g
Polyunsaturated fat: Poly. Fat 0.755 g
Contains more Mono. FatMonounsaturated fat +103.7%
Contains less Sat. FatSaturated fat -69.4%
Contains more Poly. FatPolyunsaturated fat +39%

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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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/nutrients
  2. Okara - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172452/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.