Okara vs. Bean raw — In-Depth Nutrition Comparison
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Important differences between okara and bean raw
- Bean raw has more folate, copper, vitamin B1, phosphorus, iron, protein, magnesium, potassium, manganese, and selenium than okara.
- Bean raw's daily need coverage for folate is 125% more.
The food varieties used in the comparison are Okara and Beans, pinto, mature seeds, raw.
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains less SodiumSodium | -25% |
| Contains more MagnesiumMagnesium | +576.9% |
| Contains more CalciumCalcium | +41.3% |
| Contains more PotassiumPotassium | +554% |
| Contains more IronIron | +290% |
| Contains more CopperCopper | +346.5% |
| Contains more ZincZinc | +307.1% |
| Contains more PhosphorusPhosphorus | +585% |
| Contains more ManganeseManganese | +184.2% |
| Contains more SeleniumSelenium | +163.2% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +3465% |
| Contains more Vitamin B2Vitamin B2 | +960% |
| Contains more Vitamin B3Vitamin B3 | +1074% |
| Contains more Vitamin B5Vitamin B5 | +792% |
| Contains more Vitamin B6Vitamin B6 | +312.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +1919.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 26µg | 525µg | 125% |
| Copper | 0.2mg | 0.893mg | 77% |
| Fiber | 15.5g | 62% | |
| Vitamin B1 | 0.02mg | 0.713mg | 58% |
| Phosphorus | 60mg | 411mg | 50% |
| Iron | 1.3mg | 5.07mg | 47% |
| Protein | 3.52g | 21.42g | 36% |
| Magnesium | 26mg | 176mg | 36% |
| Potassium | 213mg | 1393mg | 35% |
| Manganese | 0.404mg | 1.148mg | 32% |
| Selenium | 10.6µg | 27.9µg | 31% |
| Vitamin B6 | 0.115mg | 0.474mg | 28% |
| Carbs | 12.23g | 62.55g | 17% |
| Zinc | 0.56mg | 2.28mg | 16% |
| Vitamin B2 | 0.02mg | 0.212mg | 15% |
| Calories | 76kcal | 347kcal | 14% |
| Starch | 34.17g | 14% | |
| Vitamin B5 | 0.088mg | 0.785mg | 14% |
| Choline | 66.2mg | 12% | |
| Vitamin C | 0mg | 6.3mg | 7% |
| Vitamin B3 | 0.1mg | 1.174mg | 7% |
| Vitamin K | 5.6µg | 5% | |
| Calcium | 80mg | 113mg | 3% |
| Polyunsaturated fat | 0.755g | 0.407g | 2% |
| Fats | 1.73g | 1.23g | 1% |
| Vitamin E | 0.21mg | 1% | |
| Protein per 100 calories | 4.6g | 6.2g | N/A |
| Calories per 10 g protein | 216kcal | 162kcal | N/A |
| Weight per 100 calories | 132g | 29g | N/A |
| Net carbs | 12.23g | 47.05g | N/A |
| Sugar | 2.11g | N/A | |
| Sodium | 9mg | 12mg | 0% |
| Saturated fat | 0.193g | 0.235g | 0% |
| Monounsaturated fat | 0.295g | 0.229g | 0% |
| Tryptophan | 0.05mg | 0.237mg | 0% |
| Threonine | 0.131mg | 0.81mg | 0% |
| Isoleucine | 0.159mg | 0.871mg | 0% |
| Leucine | 0.244mg | 1.558mg | 0% |
| Lysine | 0.212mg | 1.356mg | 0% |
| Methionine | 0.041mg | 0.259mg | 0% |
| Phenylalanine | 0.157mg | 1.095mg | 0% |
| Valine | 0.162mg | 0.998mg | 0% |
| Histidine | 0.093mg | 0.556mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +40.7% |
| Contains more WaterWater | +620.6% |
| Contains more ProteinProtein | +508.5% |
| Contains more CarbsCarbs | +411.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -17.9% |
| Contains more Mono. FatMonounsaturated fat | +28.8% |
| Contains more Poly. FatPolyunsaturated fat | +85.5% |