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  6. Okara vs. Mothbeans

Okara vs. Mothbeans — In-Depth Nutrition Comparison

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How are okara and mothbeans different?

  • Okara is higher in selenium and calcium; however, mothbeans is richer in folate, iron, magnesium, phosphorus, vitamin B1, vitamin B5, and manganese.
  • Daily need coverage for folate for mothbeans is 29% higher.
  • Okara contains 27 times more calcium than mothbeans. While okara contains 80mg of calcium, mothbeans contains only 3mg.

Okara and Mothbeans, mature seeds, cooked, boiled, without salt are the varieties used in this article.

Infographic

Okara vs Mothbeans 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 74% 0.9% 27% 118% 55% 16% 64% 1.3% 69% 15%
Contains more CalciumCalcium +2566.7%
Contains more CopperCopper +22%
Contains less SodiumSodium -10%
Contains more SeleniumSelenium +278.6%
Contains more MagnesiumMagnesium +300%
Contains more PotassiumPotassium +42.7%
Contains more IronIron +141.5%
Contains more PhosphorusPhosphorus +150%
Contains more ManganeseManganese +30.4%
~equal in Zinc ~0.59mg

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%
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 3.3% 0% 0.33% 0% 31% 5.3% 13% 23% 21% 0% 0% 107%
Contains more Vitamin B6Vitamin B6 +23.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +520%
Contains more Vitamin B2Vitamin B2 +15%
Contains more Vitamin B3Vitamin B3 +568%
Contains more Vitamin B5Vitamin B5 +344.3%
Contains more FolateFolate +450%
~equal in Vitamin D ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Okara Mothbeans DV% diff.
Folate 26µg 143µg 29%
Iron 1.3mg 3.14mg 23%
Magnesium 26mg 104mg 19%
Selenium 10.6µg 2.8µg 14%
Phosphorus 60mg 150mg 13%
Protein 3.52g 7.81g 9%
Vitamin B1 0.02mg 0.124mg 9%
Calcium 80mg 3mg 8%
Vitamin B5 0.088mg 0.391mg 6%
Manganese 0.404mg 0.527mg 5%
Copper 0.2mg 0.164mg 4%
Vitamin B3 0.1mg 0.668mg 4%
Carbs 12.23g 20.96g 3%
Potassium 213mg 304mg 3%
Polyunsaturated fat 0.755g 0.256g 3%
Calories 76kcal 117kcal 2%
Fats 1.73g 0.55g 2%
Vitamin B6 0.115mg 0.093mg 2%
Vitamin C 0mg 1mg 1%
Monounsaturated fat 0.295g 0.044g 1%
Protein per 100 calories 4.6g 6.7g N/A
Calories per 10 g protein 216kcal 150kcal N/A
Weight per 100 calories 132g 85g N/A
Net carbs 12.23g 20.96g N/A
Zinc 0.56mg 0.59mg 0%
Sodium 9mg 10mg 0%
Vitamin A 0µg 1µg 0%
Vitamin B2 0.02mg 0.023mg 0%
Saturated fat 0.193g 0.124g 0%
Tryptophan 0.05mg 0.05mg 0%
Threonine 0.131mg 0%
Isoleucine 0.159mg 0.388mg 0%
Leucine 0.244mg 0.525mg 0%
Lysine 0.212mg 0.425mg 0%
Methionine 0.041mg 0.075mg 0%
Phenylalanine 0.157mg 0.35mg 0%
Valine 0.162mg 0.25mg 0%
Histidine 0.093mg 0.263mg 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
8% 21% 69%
Protein: 7.81 g
Fats: 0.55 g
Carbs: 20.96 g
Water: 69.23 g
Other: 1.45 g
Contains more FatsFats +214.5%
Contains more WaterWater +17.9%
Contains more ProteinProtein +121.9%
Contains more CarbsCarbs +71.4%
Contains more OtherOther +64.8%

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
29% 10% 60%
Saturated fat: Sat. Fat 0.124 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.256 g
Contains more Mono. FatMonounsaturated fat +570.5%
Contains more Poly. FatPolyunsaturated fat +194.9%
Contains less Sat. FatSaturated fat -35.8%

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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. Mothbeans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172426/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.