Winged bean vs. Okara — In-Depth Nutrition Comparison
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How are winged bean and okara different?
- Winged bean is higher in copper, vitamin B1, potassium, vitamin B2, vitamin B3, iron, zinc, and manganese; however, okara is richer in selenium.
- Daily need coverage for copper for winged bean is 132% higher.
- Winged bean contains 19 times more vitamin B1 than okara. While winged bean contains 0.379mg of vitamin B1, okara contains only 0.02mg.
Winged bean tuber, raw and Okara are the varieties used in this article.
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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 PotassiumPotassium | +175.1% |
| Contains more IronIron | +53.8% |
| Contains more CopperCopper | +593% |
| Contains more ZincZinc | +148.2% |
| Contains more ManganeseManganese | +31.7% |
| Contains more CalciumCalcium | +166.7% |
| Contains more PhosphorusPhosphorus | +33.3% |
| Contains less SodiumSodium | -74.3% |
| Contains more SeleniumSelenium | +1414.3% |
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 B1Vitamin B1 | +1795% |
| Contains more Vitamin B2Vitamin B2 | +645% |
| Contains more Vitamin B3Vitamin B3 | +1540% |
| Contains more Vitamin B5Vitamin B5 | +31.8% |
| Contains more Vitamin B6Vitamin B6 | +53.3% |
| Contains more FolateFolate | +36.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 1.386mg | 0.2mg | 132% |
| Vitamin B1 | 0.379mg | 0.02mg | 30% |
| Selenium | 0.7µg | 10.6µg | 18% |
| Protein | 11.6g | 3.52g | 16% |
| Potassium | 586mg | 213mg | 11% |
| Vitamin B2 | 0.149mg | 0.02mg | 10% |
| Vitamin B3 | 1.64mg | 0.1mg | 10% |
| Iron | 2mg | 1.3mg | 9% |
| Zinc | 1.39mg | 0.56mg | 8% |
| Manganese | 0.532mg | 0.404mg | 6% |
| Carbs | 28.1g | 12.23g | 5% |
| Calcium | 30mg | 80mg | 5% |
| Polyunsaturated fat | 0.174g | 0.755g | 4% |
| Calories | 148kcal | 76kcal | 4% |
| Vitamin B6 | 0.075mg | 0.115mg | 3% |
| Phosphorus | 45mg | 60mg | 2% |
| Folate | 19µg | 26µg | 2% |
| Sodium | 35mg | 9mg | 1% |
| Fats | 0.9g | 1.73g | 1% |
| Vitamin B5 | 0.116mg | 0.088mg | 1% |
| Net carbs | 28.1g | 12.23g | N/A |
| Magnesium | 24mg | 26mg | 0% |
| Saturated fat | 0.222g | 0.193g | 0% |
| Monounsaturated fat | 0.234g | 0.295g | 0% |
| Tryptophan | 0.252mg | 0.05mg | 0% |
| Threonine | 0.451mg | 0.131mg | 0% |
| Isoleucine | 0.425mg | 0.159mg | 0% |
| Leucine | 0.64mg | 0.244mg | 0% |
| Lysine | 0.592mg | 0.212mg | 0% |
| Methionine | 0.143mg | 0.041mg | 0% |
| Phenylalanine | 0.451mg | 0.157mg | 0% |
| Valine | 0.599mg | 0.162mg | 0% |
| Histidine | 0.241mg | 0.093mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
11.6 g
Fats:
0.9 g
Carbs:
28.1 g
Water:
57.4 g
Other:
2 g
Protein:
3.52 g
Fats:
1.73 g
Carbs:
12.23 g
Water:
81.64 g
Other:
0.88 g
| Contains more ProteinProtein | +229.5% |
| Contains more CarbsCarbs | +129.8% |
| Contains more OtherOther | +127.3% |
| Contains more FatsFats | +92.2% |
| Contains more WaterWater | +42.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.222 g
Monounsaturated fat:
Mono. Fat
0.234 g
Polyunsaturated fat:
Poly. Fat
0.174 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 | -13.1% |
| Contains more Mono. FatMonounsaturated fat | +26.1% |
| Contains more Poly. FatPolyunsaturated fat | +333.9% |