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
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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 | +142.3% |
| Contains more CalciumCalcium | +12.5% |
| Contains more PotassiumPotassium | +163.4% |
| Contains more IronIron | +184.6% |
| Contains more CopperCopper | +43.5% |
| Contains more ZincZinc | +146.4% |
| Contains more PhosphorusPhosphorus | +88.3% |
| Contains less SodiumSodium | -33.3% |
| Contains more ManganeseManganese | +57.4% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +490% |
| Contains more Vitamin B2Vitamin B2 | +130% |
| Contains more Vitamin B3Vitamin B3 | +40% |
| Contains more Vitamin B5Vitamin B5 | +160.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +211.5% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B6Vitamin B6 | +23.7% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
9.73 g
Fats:
0.35 g
Carbs:
25.09 g
Water:
63.08 g
Other:
1.75 g
Protein:
3.52 g
Fats:
1.73 g
Carbs:
12.23 g
Water:
81.64 g
Other:
0.88 g
| Contains more ProteinProtein | +176.4% |
| Contains more CarbsCarbs | +105.2% |
| Contains more OtherOther | +98.9% |
| Contains more FatsFats | +394.3% |
| Contains more WaterWater | +29.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.091 g
Monounsaturated Fat:
Mono. Fat
0.031 g
Polyunsaturated fat:
Poly. Fat
0.152 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 | -52.8% |
| Contains more Mono. FatMonounsaturated Fat | +851.6% |
| Contains more Poly. FatPolyunsaturated 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.
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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 Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 139kcal | 76kcal |
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| Protein | 9.73g | 3.52g |
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| Fats | 0.35g | 1.73g |
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| Net carbs | 18.79g | 12.23g |
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| Carbs | 25.09g | 12.23g |
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| Magnesium | 63mg | 26mg |
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| Calcium | 90mg | 80mg |
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| Potassium | 561mg | 213mg |
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| Iron | 3.7mg | 1.3mg |
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| Sugar | 0.34g |
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| Fiber | 6.3g |
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| Copper | 0.287mg | 0.2mg |
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| Zinc | 1.38mg | 0.56mg |
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| Phosphorus | 113mg | 60mg |
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| Sodium | 6mg | 9mg |
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| Vitamin E | 0.94mg |
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| Manganese | 0.636mg | 0.404mg |
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| Selenium | 1.3µg | 10.6µg |
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| Vitamin B1 | 0.118mg | 0.02mg |
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| Vitamin B2 | 0.046mg | 0.02mg |
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| Vitamin B3 | 0.14mg | 0.1mg |
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| Vitamin B5 | 0.229mg | 0.088mg |
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| Vitamin B6 | 0.093mg | 0.115mg |
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| Vitamin K | 3.5µg |
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| Folate | 81µg | 26µg |
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| Choline | 35.1mg |
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| Saturated Fat | 0.091g | 0.193g |
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| Monounsaturated Fat | 0.031g | 0.295g |
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| Polyunsaturated fat | 0.152g | 0.755g |
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| Tryptophan | 0.115mg | 0.05mg |
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| Threonine | 0.409mg | 0.131mg |
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| Isoleucine | 0.429mg | 0.159mg |
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| Leucine | 0.776mg | 0.244mg |
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| Lysine | 0.668mg | 0.212mg |
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| Methionine | 0.146mg | 0.041mg |
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| Phenylalanine | 0.526mg | 0.157mg |
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| Valine | 0.509mg | 0.162mg |
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| Histidine | 0.271mg | 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 | 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%
5%
Minerals Daily Need Coverage Score
53%
33%
Comparison summary
Which food contains less Sodium?
White beans contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
White beans is lower in Saturated Fat (difference - 0.102g)
Which food is richer in minerals?
White beans is relatively richer in minerals
Which food is richer in vitamins?
White beans is relatively richer in vitamins
Which food is lower in Sugar?
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?
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The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)