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  6. Yellow beans vs. Okara

Yellow beans vs. Okara — In-Depth Nutrition Comparison

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How are Yellow beans and Okara different?

  • Yellow beans is richer in Phosphorus, Iron, Vitamin B1, Folate, Magnesium, and Vitamin B2, while Okara is higher in Selenium.
  • Yellow beans covers your daily need of Phosphorus 18% more than Okara.
  • Yellow beans contains 9 times more Vitamin B1 than Okara. Yellow beans contains 0.187mg of Vitamin B1, while Okara contains 0.02mg.

Beans, yellow, mature seeds, cooked, boiled, without salt and Okara types were used in this article.

Infographic

Yellow 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 53% 19% 29% 93% 62% 29% 78% 0.65% 59% 7.1%
Okara
Okara
2
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 +184.6%
Contains more PotassiumPotassium +52.6%
Contains more IronIron +90.8%
Contains more ZincZinc +89.3%
Contains more PhosphorusPhosphorus +205%
Contains less SodiumSodium -44.4%
Contains more ManganeseManganese +12.6%
Contains more CalciumCalcium +29%
Contains more SeleniumSelenium +715.4%
~equal in Copper ~0.2mg

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 6% 0.12% 19% 0% 47% 24% 13% 14% 30% 0% 8.8% 61% 19%
Okara
Okara
0
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +835%
Contains more Vitamin B2Vitamin B2 +415%
Contains more Vitamin B3Vitamin B3 +608%
Contains more Vitamin B5Vitamin B5 +160.2%
Contains more Vitamin B6Vitamin B6 +12.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +211.5%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 25% 63%
Protein: 9.16 g
Fats: 1.08 g
Carbs: 25.28 g
Water: 62.98 g
Other: 1.5 g
Okara
Okara
2
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 +160.2%
Contains more CarbsCarbs +106.7%
Contains more OtherOther +70.5%
Contains more FatsFats +60.2%
Contains more WaterWater +29.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated Fat: Sat. Fat 0.279 g
Monounsaturated Fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.466 g
Okara
Okara
3
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 less Sat. FatSaturated Fat -30.8%
Contains more Mono. FatMonounsaturated Fat +213.8%
Contains more Poly. FatPolyunsaturated fat +62%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yellow beans Okara Opinion
Calories 144kcal 76kcal Yellow beans
Protein 9.16g 3.52g Yellow beans
Fats 1.08g 1.73g Okara
Vitamin C 1.8mg 0mg Yellow beans
Net carbs 14.88g 12.23g Yellow beans
Carbs 25.28g 12.23g Yellow beans
Magnesium 74mg 26mg Yellow beans
Calcium 62mg 80mg Okara
Potassium 325mg 213mg Yellow beans
Iron 2.48mg 1.3mg Yellow beans
Sugar 0.34g Okara
Fiber 10.4g Yellow beans
Copper 0.186mg 0.2mg Okara
Zinc 1.06mg 0.56mg Yellow beans
Phosphorus 183mg 60mg Yellow beans
Sodium 5mg 9mg Yellow beans
Vitamin A 2IU 0IU Yellow beans
Vitamin E 0.94mg Yellow beans
Manganese 0.455mg 0.404mg Yellow beans
Selenium 1.3µg 10.6µg Okara
Vitamin B1 0.187mg 0.02mg Yellow beans
Vitamin B2 0.103mg 0.02mg Yellow beans
Vitamin B3 0.708mg 0.1mg Yellow beans
Vitamin B5 0.229mg 0.088mg Yellow beans
Vitamin B6 0.129mg 0.115mg Yellow beans
Vitamin K 3.5µg Yellow beans
Folate 81µg 26µg Yellow beans
Choline 35.2mg Yellow beans
Saturated Fat 0.279g 0.193g Okara
Monounsaturated Fat 0.094g 0.295g Okara
Polyunsaturated fat 0.466g 0.755g Okara
Tryptophan 0.108mg 0.05mg Yellow beans
Threonine 0.386mg 0.131mg Yellow beans
Isoleucine 0.405mg 0.159mg Yellow beans
Leucine 0.732mg 0.244mg Yellow beans
Lysine 0.629mg 0.212mg Yellow beans
Methionine 0.138mg 0.041mg Yellow beans
Phenylalanine 0.496mg 0.157mg Yellow beans
Valine 0.479mg 0.162mg Yellow beans
Histidine 0.255mg 0.093mg Yellow beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yellow beans Okara
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
19%
Yellow beans
5%
Okara
Minerals Daily Need Coverage Score
43%
Yellow beans
33%
Okara

Comparison summary

Which food contains less Sodium?
Yellow beans
Yellow beans contains less Sodium (difference - 4mg)
Which food is richer in vitamins?
Yellow beans
Yellow beans is relatively richer in vitamins
Which food is lower in Sugar?
Okara
Okara is lower in Sugar (difference - 0.34g)
Which food is lower in Saturated Fat?
Okara
Okara is lower in Saturated Fat (difference - 0.086g)
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 ($)
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. Yellow beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173752/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.