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  6. Okara vs. Lablab

Okara vs. Lablab — In-Depth Nutrition Comparison

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How are okara and lablab different?

  • Okara is richer in selenium, vitamin B6, and folate, while lablab is higher in iron, vitamin B1, zinc, copper, magnesium, and phosphorus.
  • Lablab covers your daily need for iron, 41% more than okara.
  • Okara contains 7 times more folate than lablab. Okara contains 26µg of folate, while lablab contains 4µg.

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

Infographic

Okara vs Lablab 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
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%
Lablab
Lablab
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 59% 12% 30% 172% 114% 78% 51% 0.91% 63% 15%
Contains more CalciumCalcium +100%
Contains more SeleniumSelenium +278.6%
Contains more MagnesiumMagnesium +215.4%
Contains more PotassiumPotassium +58.2%
Contains more IronIron +252.3%
Contains more CopperCopper +70.5%
Contains more ZincZinc +408.9%
Contains more PhosphorusPhosphorus +100%
Contains less SodiumSodium -22.2%
Contains more ManganeseManganese +19.3%

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.
Okara
Okara
2
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%
Lablab
Lablab
4
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% 68% 8.5% 7.7% 19% 8.5% 0% 0% 3%
Contains more Vitamin B6Vitamin B6 +210.8%
Contains more FolateFolate +550%
Contains more Vitamin B1Vitamin B1 +1250%
Contains more Vitamin B2Vitamin B2 +85%
Contains more Vitamin B3Vitamin B3 +311%
Contains more Vitamin B5Vitamin B5 +259.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Okara Lablab DV% diff.
Iron 1.3mg 4.58mg 41%
Zinc 0.56mg 2.85mg 21%
Vitamin B1 0.02mg 0.27mg 21%
Copper 0.2mg 0.341mg 16%
Selenium 10.6µg 2.8µg 14%
Magnesium 26mg 82mg 13%
Protein 3.52g 8.14g 9%
Phosphorus 60mg 120mg 9%
Vitamin B6 0.115mg 0.037mg 6%
Folate 26µg 4µg 6%
Vitamin B5 0.088mg 0.316mg 5%
Calcium 80mg 40mg 4%
Potassium 213mg 337mg 4%
Carbs 12.23g 20.69g 3%
Manganese 0.404mg 0.482mg 3%
Polyunsaturated fat 0.755g 0.245g 3%
Calories 76kcal 117kcal 2%
Fats 1.73g 0.58g 2%
Vitamin B3 0.1mg 0.411mg 2%
Vitamin B2 0.02mg 0.037mg 1%
Monounsaturated fat 0.295g 0.026g 1%
Protein per 100 calories 4.6g 7g N/A
Calories per 10 g protein 216kcal 144kcal N/A
Weight per 100 calories 132g 85g N/A
Net carbs 12.23g 20.69g N/A
Sodium 9mg 7mg 0%
Saturated fat 0.193g 0.099g 0%
Tryptophan 0.05mg 0.068mg 0%
Threonine 0.131mg 0.315mg 0%
Isoleucine 0.159mg 0.39mg 0%
Leucine 0.244mg 0.691mg 0%
Lysine 0.212mg 0.556mg 0%
Methionine 0.041mg 0.065mg 0%
Phenylalanine 0.157mg 0.41mg 0%
Valine 0.162mg 0.422mg 0%
Histidine 0.093mg 0.233mg 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
Lablab
Lablab
3
8% 21% 69%
Protein: 8.14 g
Fats: 0.58 g
Carbs: 20.69 g
Water: 69.13 g
Other: 1.46 g
Contains more FatsFats +198.3%
Contains more WaterWater +18.1%
Contains more ProteinProtein +131.3%
Contains more CarbsCarbs +69.2%
Contains more OtherOther +65.9%

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
Lablab
Lablab
1
27% 7% 66%
Saturated fat: Sat. Fat 0.099 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.245 g
Contains more Mono. FatMonounsaturated fat +1034.6%
Contains more Poly. FatPolyunsaturated fat +208.2%
Contains less Sat. FatSaturated fat -48.7%

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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. Lablab - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175211/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.