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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 have more Selenium, Copper, Calcium, and Manganese.
  • Refried beans covers your daily need of 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 ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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%

Comparison summary table

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

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

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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
10%
Refried beans
5%
Okara
Minerals Daily Need Coverage Score
33%
Refried beans
33%
Okara

Comparison summary

Which food is richer in vitamins?
Refried beans
Refried beans is relatively richer in vitamins
Which food is lower in Sugar?
Okara
Okara is lower in Sugar (difference - 0.54g)
Which food contains less Sodium?
Okara
Okara contains less Sodium (difference - 361mg)
Which food is lower in Saturated Fat?
Okara
Okara is lower in Saturated Fat (difference - 0.438g)
Which food is lower in glycemic index?
Okara
Okara is lower in glycemic index (difference - 38)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. 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.