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Winged beans vs. Okara — In-Depth Nutrition Comparison

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What are the main differences between Winged beans and Okara?

  • Winged beans is richer in Copper, Iron, Manganese, Vitamin B1, Phosphorus, Vitamin B2, Zinc, Magnesium, and Calcium, yet Okara is richer in Selenium.
  • Winged beans's daily need coverage for Copper is 64% higher.
  • Winged beans has 15 times more Vitamin B1 than Okara. Winged beans has 0.295mg of Vitamin B1, while Okara has 0.02mg.

We used Winged beans, mature seeds, cooked, boiled, without salt and Okara types in this comparison.

Infographic

Winged beans vs 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 Calcium +77.5%
Contains more Iron +233.1%
Contains more Magnesium +107.7%
Contains more Phosphorus +155%
Contains more Potassium +31.5%
Contains more Zinc +157.1%
Contains more Copper +286.5%
Contains more Manganese +196.8%
Contains less Sodium -30.8%
Contains more Selenium +265.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 163% 39% 66% 25% 2% 40% 258% 157% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 49% 19% 26% 19% 2% 16% 67% 53% 58%
Contains more Calcium +77.5%
Contains more Iron +233.1%
Contains more Magnesium +107.7%
Contains more Phosphorus +155%
Contains more Potassium +31.5%
Contains more Zinc +157.1%
Contains more Copper +286.5%
Contains more Manganese +196.8%
Contains less Sodium -30.8%
Contains more Selenium +265.5%

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.
:
2
Okara
Contains more Vitamin B1 +1375%
Contains more Vitamin B2 +545%
Contains more Vitamin B3 +730%
Contains more Vitamin B5 +77.3%
Contains more Vitamin B6 +144.7%
Contains more Folate +160%
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% 74% 30% 16% 10% 11% 8% 0% 0%
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 +1375%
Contains more Vitamin B2 +545%
Contains more Vitamin B3 +730%
Contains more Vitamin B5 +77.3%
Contains more Vitamin B6 +144.7%
Contains more Folate +160%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +201.7%
Contains more Fats +237.6%
Contains more Carbs +22.2%
Contains more Other +60.2%
Contains more Water +21.5%
11% 6% 15% 67%
Protein: 10.62 g
Fats: 5.84 g
Carbs: 14.94 g
Water: 67.19 g
Other: 1.41 g
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 +201.7%
Contains more Fats +237.6%
Contains more Carbs +22.2%
Contains more Other +60.2%
Contains more Water +21.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +629.8%
Contains more Polyunsaturated fat +105.4%
Contains less Saturated Fat -76.6%
18% 48% 34%
Saturated Fat: 0.825 g
Monounsaturated Fat: 2.153 g
Polyunsaturated fat: 1.551 g
16% 24% 61%
Saturated Fat: 0.193 g
Monounsaturated Fat: 0.295 g
Polyunsaturated fat: 0.755 g
Contains more Monounsaturated Fat +629.8%
Contains more Polyunsaturated fat +105.4%
Contains less Saturated Fat -76.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Winged beans Okara Opinion
Net carbs 14.94g 12.23g Winged beans
Protein 10.62g 3.52g Winged beans
Fats 5.84g 1.73g Winged beans
Carbs 14.94g 12.23g Winged beans
Calories 147kcal 76kcal Winged beans
Calcium 142mg 80mg Winged beans
Iron 4.33mg 1.3mg Winged beans
Magnesium 54mg 26mg Winged beans
Phosphorus 153mg 60mg Winged beans
Potassium 280mg 213mg Winged beans
Sodium 13mg 9mg Okara
Zinc 1.44mg 0.56mg Winged beans
Copper 0.773mg 0.2mg Winged beans
Manganese 1.199mg 0.404mg Winged beans
Selenium 2.9µg 10.6µg Okara
Vitamin B1 0.295mg 0.02mg Winged beans
Vitamin B2 0.129mg 0.02mg Winged beans
Vitamin B3 0.83mg 0.1mg Winged beans
Vitamin B5 0.156mg 0.088mg Winged beans
Vitamin B6 0.047mg 0.115mg Okara
Folate 10µg 26µg Okara
Tryptophan 0.233mg 0.05mg Winged beans
Threonine 0.36mg 0.131mg Winged beans
Isoleucine 0.448mg 0.159mg Winged beans
Leucine 0.762mg 0.244mg Winged beans
Lysine 0.652mg 0.212mg Winged beans
Methionine 0.109mg 0.041mg Winged beans
Phenylalanine 0.436mg 0.157mg Winged beans
Valine 0.467mg 0.162mg Winged beans
Histidine 0.241mg 0.093mg Winged beans
Saturated Fat 0.825g 0.193g Okara
Monounsaturated Fat 2.153g 0.295g Winged beans
Polyunsaturated fat 1.551g 0.755g Winged beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged beans Okara
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
12%
Winged beans
5%
Okara
Minerals Daily Need Coverage Score
80%
Winged beans
33%
Okara

Comparison summary

Which food is richer in minerals?
Winged beans
Winged beans is relatively richer in minerals
Which food contains less Sodium?
Okara
Okara contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Okara
Okara is lower in Saturated Fat (difference - 0.632g)
Which food is lower in glycemic index?
Okara
Okara is lower in glycemic index (difference - 32)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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 vitamins?
?
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. Winged beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172453/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.