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Beans vs. Okara — In-Depth Nutrition Comparison

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How are beans and okara different?

  • Beans are higher in vitamin B1, zinc, and phosphorus; however, okara is richer in iron, selenium, and polyunsaturated fat.
  • Daily need coverage for iron for okara is 13% higher.
  • Beans contain 8 times more vitamin B1 than okara. While beans contain 0.15mg of vitamin B1, okara contains only 0.02mg.

Beans, baked, canned, no salt added and Okara are the varieties used in this article.

Infographic

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.
Beans
Beans
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Okara
Okara
4
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 +23.1%
Contains more PotassiumPotassium +39%
Contains more ZincZinc +150%
Contains more PhosphorusPhosphorus +73.3%
Contains less SodiumSodium -88.9%
Contains more CalciumCalcium +60%
Contains more IronIron +348.3%
Contains more SeleniumSelenium +135.6%
~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.
Beans
Beans
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 10% 0% 1.7% 3% 38% 14% 8.1% 0% 30% 0% 2% 18%
Okara
Okara
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 5% 4.6% 1.9% 5.3% 27% 0% 0% 20%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +650%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin B3Vitamin B3 +330%
Contains more Vitamin B6Vitamin B6 +13%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~26µg

All nutrients comparison - raw data values

Nutrient Beans Okara DV% diff.
Fiber 5.5g 22%
Manganese 0.404mg 18%
Iron 0.29mg 1.3mg 13%
Selenium 4.5µg 10.6µg 11%
Vitamin B1 0.15mg 0.02mg 11%
Zinc 1.4mg 0.56mg 8%
Phosphorus 104mg 60mg 6%
Choline 30.8mg 6%
Polyunsaturated fat 0.172g 0.755g 4%
Protein 4.8g 3.52g 3%
Vitamin C 3.1mg 0mg 3%
Carbs 20.49g 12.23g 3%
Calcium 50mg 80mg 3%
Vitamin B2 0.06mg 0.02mg 3%
Fats 0.4g 1.73g 2%
Potassium 296mg 213mg 2%
Vitamin B3 0.43mg 0.1mg 2%
Vitamin B5 0.088mg 2%
Calories 105kcal 76kcal 1%
Magnesium 32mg 26mg 1%
Copper 0.206mg 0.2mg 1%
Vitamin A 5µg 0µg 1%
Vitamin E 0.15mg 1%
Vitamin B6 0.13mg 0.115mg 1%
Vitamin K 0.8µg 1%
Folate 24µg 26µg 1%
Monounsaturated fat 0.035g 0.295g 1%
Protein per 100 calories 4.6g 4.6g N/A
Calories per 10 g protein 219kcal 216kcal N/A
Weight per 100 calories 95g 132g N/A
Net carbs 14.99g 12.23g N/A
Sugar 7.78g N/A
Sodium 1mg 9mg 0%
Saturated fat 0.103g 0.193g 0%
Tryptophan 0.05mg 0%
Threonine 0.131mg 0%
Isoleucine 0.159mg 0%
Leucine 0.244mg 0%
Lysine 0.212mg 0%
Methionine 0.041mg 0%
Phenylalanine 0.157mg 0%
Valine 0.162mg 0%
Histidine 0.093mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
Beans
3
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 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 +36.4%
Contains more CarbsCarbs +67.5%
Contains more OtherOther +94.3%
Contains more FatsFats +332.5%
Contains more WaterWater +12.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Okara
Okara
2
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 -46.6%
Contains more Mono. FatMonounsaturated fat +742.9%
Contains more Poly. FatPolyunsaturated fat +339%

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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. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.