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Soybean vs. Okara — In-Depth Nutrition Comparison

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How are soybeans and okara 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.
  • Soybeans contain 14 times more vitamin B2 than okara. While soybeans contain 0.285mg of vitamin B2, okara contains only 0.02mg.

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

Infographic

Soybean vs Okara 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.
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%
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%
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%
Contains more SeleniumSelenium +45.2%

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more ProteinProtein +417.3%
Contains more FatsFats +418.5%
Contains more OtherOther +117%
Contains more CarbsCarbs +46.3%
Contains more WaterWater +30.5%

Fat Type Comparison

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

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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. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/nutrients
  2. Okara - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172452/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.