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  6. Okara vs. Mung beans

Okara vs. Mung beans — In-Depth Nutrition Comparison

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Differences between okara and mung beans

  • Okara is higher in selenium and calcium; however, mung beans are richer in folate, vitamin B1, protein, vitamin B5, phosphorus, and magnesium.
  • Mung beans' daily need coverage for folate is 33% higher.
  • Okara has 4 times more selenium than mung beans. While okara has 10.6µg of selenium, mung beans have only 2.5µg.

The food types used in this comparison are Okara and Mung beans, mature seeds, cooked, boiled, without salt.

Infographic

Okara vs Mung beans infographic
Infographic link

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.
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 34% 8.1% 23% 53% 52% 23% 42% 0.26% 39% 14%
Contains more CalciumCalcium +196.3%
Contains more CopperCopper +28.2%
Contains more ManganeseManganese +35.6%
Contains more SeleniumSelenium +324%
Contains more MagnesiumMagnesium +84.6%
Contains more PotassiumPotassium +24.9%
Contains more ZincZinc +50%
Contains more PhosphorusPhosphorus +65%
Contains less SodiumSodium -77.8%
~equal in Iron ~1.4mg

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.
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% 3% 41% 14% 11% 25% 15% 0% 6.8% 119%
Contains more Vitamin B6Vitamin B6 +71.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +720%
Contains more Vitamin B2Vitamin B2 +205%
Contains more Vitamin B3Vitamin B3 +477%
Contains more Vitamin B5Vitamin B5 +365.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +511.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Okara Mung beans DV% diff.
Folate 26µg 159µg 33%
Fiber 7.6g 30%
Selenium 10.6µg 2.5µg 15%
Vitamin B1 0.02mg 0.164mg 12%
Protein 3.52g 7.02g 7%
Phosphorus 60mg 99mg 6%
Vitamin B5 0.088mg 0.41mg 6%
Magnesium 26mg 48mg 5%
Calcium 80mg 27mg 5%
Copper 0.2mg 0.156mg 5%
Manganese 0.404mg 0.298mg 5%
Choline 29.4mg 5%
Vitamin B6 0.115mg 0.067mg 4%
Polyunsaturated fat 0.755g 0.128g 4%
Zinc 0.56mg 0.84mg 3%
Vitamin B2 0.02mg 0.061mg 3%
Vitamin B3 0.1mg 0.577mg 3%
Fats 1.73g 0.38g 2%
Carbs 12.23g 19.15g 2%
Potassium 213mg 266mg 2%
Vitamin K 2.7µg 2%
Calories 76kcal 105kcal 1%
Vitamin C 0mg 1mg 1%
Iron 1.3mg 1.4mg 1%
Vitamin E 0.15mg 1%
Monounsaturated fat 0.295g 0.054g 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 95g N/A
Net carbs 12.23g 11.55g N/A
Sugar 2g N/A
Sodium 9mg 2mg 0%
Vitamin A 0µg 1µg 0%
Saturated fat 0.193g 0.116g 0%
Tryptophan 0.05mg 0.076mg 0%
Threonine 0.131mg 0.23mg 0%
Isoleucine 0.159mg 0.297mg 0%
Leucine 0.244mg 0.544mg 0%
Lysine 0.212mg 0.49mg 0%
Methionine 0.041mg 0.084mg 0%
Phenylalanine 0.157mg 0.425mg 0%
Valine 0.162mg 0.364mg 0%
Histidine 0.093mg 0.205mg 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
7% 19% 73%
Protein: 7.02 g
Fats: 0.38 g
Carbs: 19.15 g
Water: 72.66 g
Other: 0.79 g
Contains more FatsFats +355.3%
Contains more WaterWater +12.4%
Contains more ProteinProtein +99.4%
Contains more CarbsCarbs +56.6%

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
39% 18% 43%
Saturated fat: Sat. Fat 0.116 g
Monounsaturated fat: Mono. Fat 0.054 g
Polyunsaturated fat: Poly. Fat 0.128 g
Contains more Mono. FatMonounsaturated fat +446.3%
Contains more Poly. FatPolyunsaturated fat +489.8%
Contains less Sat. FatSaturated fat -39.9%

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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. Mung beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174257/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.