Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Okara
  5. Compare
  6. Okara vs. Soybean

Okara vs. Soybean — In-Depth Nutrition Comparison

Compare

How are okara and soybeans different?

  • Soybeans have more iron, phosphorus, copper, vitamin B2, manganese, magnesium, vitamin B1, vitamin B6, potassium, and folate than okara.
  • Daily need coverage for iron for soybeans is 48% higher.

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

Infographic

Okara vs Soybean 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
1
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 61% 31% 45% 193% 136% 31% 105% 0.13% 107% 40%
Contains more SeleniumSelenium +45.2%
Contains more MagnesiumMagnesium +230.8%
Contains more CalciumCalcium +27.5%
Contains more PotassiumPotassium +141.8%
Contains more IronIron +295.4%
Contains more CopperCopper +103.5%
Contains more ZincZinc +105.4%
Contains more PhosphorusPhosphorus +308.3%
Contains less SodiumSodium -88.9%
Contains more ManganeseManganese +104%

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
0
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 5.7% 0% 0% 7% 39% 66% 7.5% 11% 54% 0% 48% 41%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +675%
Contains more Vitamin B2Vitamin B2 +1325%
Contains more Vitamin B3Vitamin B3 +299%
Contains more Vitamin B5Vitamin B5 +103.4%
Contains more Vitamin B6Vitamin B6 +103.5%
Contains more FolateFolate +107.7%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Okara Soybean DV% diff.
Iron 1.3mg 5.14mg 48%
Protein 3.52g 18.21g 29%
Polyunsaturated fat 0.755g 5.064g 29%
Phosphorus 60mg 245mg 26%
Fiber 6g 24%
Copper 0.2mg 0.407mg 23%
Vitamin B2 0.02mg 0.285mg 20%
Manganese 0.404mg 0.824mg 18%
Vitamin K 19.2µg 16%
Magnesium 26mg 86mg 14%
Fats 1.73g 8.97g 11%
Vitamin B1 0.02mg 0.155mg 11%
Potassium 213mg 515mg 9%
Vitamin B6 0.115mg 0.234mg 9%
Choline 47.5mg 9%
Folate 26µg 54µg 7%
Selenium 10.6µg 7.3µg 6%
Calories 76kcal 172kcal 5%
Zinc 0.56mg 1.15mg 5%
Saturated fat 0.193g 1.297g 5%
Monounsaturated fat 0.295g 1.981g 4%
Vitamin C 0mg 1.7mg 2%
Calcium 80mg 102mg 2%
Vitamin E 0.35mg 2%
Vitamin B3 0.1mg 0.399mg 2%
Vitamin B5 0.088mg 0.179mg 2%
Carbs 12.23g 8.36g 1%
Protein per 100 calories 4.6g 11g N/A
Calories per 10 g protein 216kcal 94kcal N/A
Weight per 100 calories 132g 58g N/A
Unsaturated / Saturated Fat ratio 5.4 5.4 N/A
Net carbs 12.23g 2.36g N/A
Sugar 3g N/A
Sodium 9mg 1mg 0%
Tryptophan 0.05mg 0.242mg 0%
Threonine 0.131mg 0.723mg 0%
Isoleucine 0.159mg 0.807mg 0%
Leucine 0.244mg 1.355mg 0%
Lysine 0.212mg 1.108mg 0%
Methionine 0.041mg 0.224mg 0%
Phenylalanine 0.157mg 0.869mg 0%
Valine 0.162mg 0.831mg 0%
Histidine 0.093mg 0.449mg 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
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 g
Contains more CarbsCarbs +46.3%
Contains more WaterWater +30.5%
Contains more ProteinProtein +417.3%
Contains more FatsFats +418.5%
Contains more OtherOther +117%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okara
Okara
1
16% 24% 61%
Saturated fat: Sat. Fat 0.193 g
Monounsaturated fat: Mono. Fat 0.295 g
Polyunsaturated fat: Poly. Fat 0.755 g
16% 24% 61%
Saturated fat: Sat. Fat 1.297 g
Monounsaturated fat: Mono. Fat 1.981 g
Polyunsaturated fat: Poly. Fat 5.064 g
Contains less Sat. FatSaturated fat -85.1%
Contains more Mono. FatMonounsaturated fat +571.5%
Contains more Poly. FatPolyunsaturated fat +570.7%

People also compare

Okara
Okara vs Soy milk
Soy milk
Okara
Okara vs Tofu
Tofu
Okara
Okara vs Porridge
Porridge
Soybean
Soybean vs Soy milk
Soy milk
Soybean
Soybean vs Soybean meal
Soybean meal
Soybean
Soybean vs Soybean raw
Soybean raw

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. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.