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Okara vs. Beans — In-Depth Nutrition Comparison

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How are okara and beans different?

  • Okara is higher in iron, selenium, and polyunsaturated fat; however, beans are richer in vitamin B1, zinc, and phosphorus.
  • Daily need coverage for iron for okara is 13% higher.
  • Okara contains 4 times more polyunsaturated fat than beans. While okara contains 0.755g of polyunsaturated fat, beans contain only 0.172g.

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

Infographic

Okara vs Beans 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.
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%
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%
Contains more CalciumCalcium +60%
Contains more IronIron +348.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +135.6%
Contains more MagnesiumMagnesium +23.1%
Contains more PotassiumPotassium +39%
Contains more ZincZinc +150%
Contains more PhosphorusPhosphorus +73.3%
Contains less SodiumSodium -88.9%
~equal in Copper ~0.206mg

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.
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%
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%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +650%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin B3Vitamin B3 +330%
Contains more Vitamin B6Vitamin B6 +13%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~24µg

All nutrients comparison - raw data values

Nutrient Okara Beans DV% diff.
Fiber 5.5g 22%
Manganese 0.404mg 18%
Iron 1.3mg 0.29mg 13%
Selenium 10.6µg 4.5µg 11%
Vitamin B1 0.02mg 0.15mg 11%
Zinc 0.56mg 1.4mg 8%
Phosphorus 60mg 104mg 6%
Choline 30.8mg 6%
Polyunsaturated fat 0.755g 0.172g 4%
Protein 3.52g 4.8g 3%
Vitamin C 0mg 3.1mg 3%
Carbs 12.23g 20.49g 3%
Calcium 80mg 50mg 3%
Vitamin B2 0.02mg 0.06mg 3%
Fats 1.73g 0.4g 2%
Potassium 213mg 296mg 2%
Vitamin B3 0.1mg 0.43mg 2%
Vitamin B5 0.088mg 2%
Calories 76kcal 105kcal 1%
Magnesium 26mg 32mg 1%
Copper 0.2mg 0.206mg 1%
Vitamin A 0µg 5µg 1%
Vitamin E 0.15mg 1%
Vitamin B6 0.115mg 0.13mg 1%
Vitamin K 0.8µg 1%
Folate 26µg 24µg 1%
Monounsaturated fat 0.295g 0.035g 1%
Protein per 100 calories 4.6g 4.6g N/A
Calories per 10 g protein 216kcal 219kcal N/A
Weight per 100 calories 132g 95g N/A
Net carbs 12.23g 14.99g N/A
Sugar 7.78g N/A
Sodium 9mg 1mg 0%
Saturated fat 0.193g 0.103g 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
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
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
Contains more FatsFats +332.5%
Contains more WaterWater +12.5%
Contains more ProteinProtein +36.4%
Contains more CarbsCarbs +67.5%
Contains more OtherOther +94.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains more Mono. FatMonounsaturated fat +742.9%
Contains more Poly. FatPolyunsaturated fat +339%
Contains less Sat. FatSaturated fat -46.6%

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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. Okara - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172452/nutrients
  2. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.