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  6. White beans vs. Okara

White beans vs. Okara — In-Depth Nutrition Comparison

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Significant differences between White beans and Okara

  • White beans is richer in Iron, Folate, Potassium, Manganese, Copper, Magnesium, Vitamin B1, Phosphorus, and Zinc, while Okara is higher in Selenium.
  • White beans covers your daily Iron needs 30% more than Okara.
  • White beans has 6 times more Vitamin B1 than Okara. White beans has 0.118mg of Vitamin B1, while Okara has 0.02mg.

Specific food types used in this comparison are Beans, white, mature seeds, cooked, boiled, without salt and Okara.

Infographic

White 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.
White beans
White beans
9
:
1
Okara
Okara
Contains more Calcium +12.5%
Contains more Iron +184.6%
Contains more Magnesium +142.3%
Contains more Phosphorus +88.3%
Contains more Potassium +163.4%
Contains less Sodium -33.3%
Contains more Zinc +146.4%
Contains more Copper +43.5%
Contains more Manganese +57.4%
Contains more Selenium +715.4%
White beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 139% 45% 49% 50% 1% 38% 96% 83% 8%
Okara
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 49% 19% 26% 19% 2% 16% 67% 53% 58%
Contains more Calcium +12.5%
Contains more Iron +184.6%
Contains more Magnesium +142.3%
Contains more Phosphorus +88.3%
Contains more Potassium +163.4%
Contains less Sodium -33.3%
Contains more Zinc +146.4%
Contains more Copper +43.5%
Contains more Manganese +57.4%
Contains more Selenium +715.4%

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.
White beans
White beans
7
:
1
Okara
Okara
Contains more Vitamin B1 +490%
Contains more Vitamin B2 +130%
Contains more Vitamin B3 +40%
Contains more Vitamin B5 +160.2%
Contains more Folate +211.5%
Contains more Vitamin B6 +23.7%
White beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 19% 0% 0% 30% 11% 3% 14% 22% 61% 0% 9%
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%
Contains more Vitamin B1 +490%
Contains more Vitamin B2 +130%
Contains more Vitamin B3 +40%
Contains more Vitamin B5 +160.2%
Contains more Folate +211.5%
Contains more Vitamin B6 +23.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
White beans
White beans
3
:
2
Okara
Okara
Contains more Protein +176.4%
Contains more Carbs +105.2%
Contains more Other +98.9%
Contains more Fats +394.3%
Contains more Water +29.4%
White beans
10% 25% 63% 2%
Protein: 9.73 g
Fats: 0.35 g
Carbs: 25.09 g
Water: 63.08 g
Other: 1.75 g
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
Contains more Protein +176.4%
Contains more Carbs +105.2%
Contains more Other +98.9%
Contains more Fats +394.3%
Contains more Water +29.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
White beans
White beans
1
:
2
Okara
Okara
Contains less Saturated Fat -52.8%
Contains more Monounsaturated Fat +851.6%
Contains more Polyunsaturated fat +396.7%
White beans
33% 11% 55%
Saturated Fat: 0.091 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.152 g
Okara
16% 24% 61%
Saturated Fat: 0.193 g
Monounsaturated Fat: 0.295 g
Polyunsaturated fat: 0.755 g
Contains less Saturated Fat -52.8%
Contains more Monounsaturated Fat +851.6%
Contains more Polyunsaturated fat +396.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient White beans Okara Opinion
Net carbs 18.79g 12.23g White beans
Protein 9.73g 3.52g White beans
Fats 0.35g 1.73g Okara
Carbs 25.09g 12.23g White beans
Calories 139kcal 76kcal White beans
Sugar 0.34g Okara
Fiber 6.3g White beans
Calcium 90mg 80mg White beans
Iron 3.7mg 1.3mg White beans
Magnesium 63mg 26mg White beans
Phosphorus 113mg 60mg White beans
Potassium 561mg 213mg White beans
Sodium 6mg 9mg White beans
Zinc 1.38mg 0.56mg White beans
Copper 0.287mg 0.2mg White beans
Manganese 0.636mg 0.404mg White beans
Selenium 1.3µg 10.6µg Okara
Vitamin E 0.94mg White beans
Vitamin B1 0.118mg 0.02mg White beans
Vitamin B2 0.046mg 0.02mg White beans
Vitamin B3 0.14mg 0.1mg White beans
Vitamin B5 0.229mg 0.088mg White beans
Vitamin B6 0.093mg 0.115mg Okara
Folate 81µg 26µg White beans
Vitamin K 3.5µg White beans
Tryptophan 0.115mg 0.05mg White beans
Threonine 0.409mg 0.131mg White beans
Isoleucine 0.429mg 0.159mg White beans
Leucine 0.776mg 0.244mg White beans
Lysine 0.668mg 0.212mg White beans
Methionine 0.146mg 0.041mg White beans
Phenylalanine 0.526mg 0.157mg White beans
Valine 0.509mg 0.162mg White beans
Histidine 0.271mg 0.093mg White beans
Saturated Fat 0.091g 0.193g White beans
Monounsaturated Fat 0.031g 0.295g Okara
Polyunsaturated fat 0.152g 0.755g Okara

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White beans Okara
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
14%
White beans
5%
Okara
Minerals Daily Need Coverage Score
53%
White beans
33%
Okara

Comparison summary

Which food contains less Sodium?
White beans
White beans contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
White beans
White beans is lower in Saturated Fat (difference - 0.102g)
Which food is richer in minerals?
White beans
White beans is relatively richer in minerals
Which food is richer in vitamins?
White beans
White beans is relatively richer in vitamins
Which food is lower in Sugar?
Okara
Okara is lower in Sugar (difference - 0.34g)
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 ($)

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. White beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175203/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.