Which has more protein, Okara or Beans, adzuki, mature seeds, canned, sweetened?

Beans, adzuki, mature seeds, canned, sweetened has more protein at 3.80g per 100g, compared to 3.52g for Okara.

Which has more calories, Okara or Beans, adzuki, mature seeds, canned, sweetened?

Beans, adzuki, mature seeds, canned, sweetened has more calories at 237 kcal per 100g, compared to 76 kcal for Okara.

Is Okara healthier than Beans, adzuki, mature seeds, canned, sweetened?

Based on vitamin and mineral density, Beans, adzuki, mature seeds, canned, sweetened scores higher in more nutrients per 100g. However, the "healthier" choice depends on your specific nutritional needs.

Okara vs Beans

Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy

Beans, adzuki, mature seeds, canned, sweetened is higher in more vitamins & minerals

Calories (kcal)

Okara 76

Beans 237

Protein (g)

Okara 3.52

Beans 3.80

Carbs (g)

Okara 12.2

Beans 55.0

Fat (g)

Okara 1.73

Beans 0.030

Fiber (g)

Okara —

Beans —

Quick answers

Which has more protein?

Beans, adzuki, mature seeds, canned, sweetened — 3.80g vs 3.52g per 100g.

Which has fewer calories?

Okara — 76 vs 237 kcal per 100g.

Which is more nutrient-dense?

Beans, adzuki, mature seeds, canned, sweetened scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.

Full Nutrition Comparison

All values per 100g edible portion. Green = Food A higher · Blue = Food B higher

Nutrient	Okara	Beans	Diff
Energy
Energy	76 kcal	237 kcal	-68%
Macronutrients
Water	81.6 g	40.6 g	+101%
Protein	3.52 g	3.80 g	-7%
Total lipid (fat)	1.73 g	0.030 g	+5667%
Carbohydrate, by difference	12.2 g	55.0 g	-78%
Fats & Fatty Acids
Fatty acids, total saturated	0.193 g	0.011 g	+1655%
Fatty acids, total monounsaturated	0.295 g	0.003 g	+9733%
Fatty acids, total trans	0 g	0 g	=
Cholesterol	0 mg	0 mg	=
Vitamins
Vitamin C, total ascorbic acid	0 mg	0 mg	=
Thiamin (Vitamin B1)	0.020 mg	0.101 mg	-80%
Riboflavin (Vitamin B2)	0.020 mg	0.056 mg	-64%
Niacin (Vitamin B3)	0.100 mg	0.631 mg	-84%
Pantothenic acid (Vitamin B5)	0.088 mg	0.378 mg	-77%
Vitamin B-6 — Pyridoxine	0.115 mg	0.084 mg	+37%
Biotin (Vitamin B7)	26.0 ug	107 ug	-76%
Folate, total (Vitamin B9)	0 ug	0 ug	=
Vitamin B-12 — Cobalamin	0 ug	0 ug	=
Vitamin A, RAE	0 ug	0 ug	=
Vitamin D (D2 + D3)	0 ug	0 ug	=
Minerals
Calcium, Ca	80.0 mg	22.0 mg	+264%
Iron, Fe	1.30 mg	1.13 mg	+15%
Magnesium, Mg	26.0 mg	31.0 mg	-16%
Phosphorus, P	60.0 mg	74.0 mg	-19%
Potassium, K	213 mg	119 mg	+79%
Sodium, Na	9.00 mg	218 mg	-96%
Zinc, Zn	0.560 mg	1.56 mg	-64%
Copper, Cu	0.200 mg	0.265 mg	-25%
Manganese, Mn	0.404 mg	0.504 mg	-20%
Selenium, Se	10.6 ug	3.20 ug	+231%
Other Nutrients
Energy	320 kj	992 kj	-68%
Ash	0.880 g	0.580 g	+52%
Folic acid (Vitamin B9 — synthetic)	26.0 ug	107 ug	-76%
Folate, DFE (Vitamin B9 — dietary folate equivalents)	26.0 ug	107 ug	-76%
Retinol	0 ug	0 ug	=
Vitamin A, IU	0 IU	5.00 IU	-100%
Vitamin D (D2 + D3 — total)	0 IU	0 IU	=
SFA 14:0 (Myristic acid)	0.004 g	—
SFA 16:0 (Palmitic acid)	0.142 g	—
SFA 18:0 (Stearic acid)	0.048 g	—
MUFA 16:1 (Omega-7, Palmitoleic acid)	0.004 g	—
MUFA 18:1 (Omega-9, Oleic acid family)	0.292 g	0.003 g	+9633%
Fatty acids, total polyunsaturated	0.755 g	0.006 g	+12483%
PUFA 18:2 (Omega-6, Linoleic acid)	0.666 g	0.006 g	+11000%
PUFA 18:3 (Omega-3, Alpha-linolenic family)	0.089 g	—
Tryptophan (EAA)	0.050 g	0.036 g	+39%
Threonine (EAA)	0.131 g	0.129 g	+2%
Isoleucine (EAA, BCAA)	0.159 g	0.151 g	+5%
Leucine (EAA, BCAA)	0.244 g	0.319 g	-24%
Lysine (EAA)	0.212 g	0.286 g	-26%
Methionine (EAA)	0.041 g	0.040 g	+3%
Cystine (conditionally essential)	0.044 g	0.035 g	+26%
Phenylalanine (EAA)	0.157 g	0.201 g	-22%
Tyrosine (conditionally essential)	0.108 g	0.113 g	-4%
Valine (EAA, BCAA)	0.162 g	0.196 g	-17%
Arginine (conditionally essential)	0.214 g	0.246 g	-13%
Histidine (EAA)	0.093 g	0.100 g	-7%
Alanine	0.132 g	0.222 g	-41%
Aspartic acid	0.355 g	0.451 g	-21%
Glutamic acid	0.556 g	0.593 g	-6%
Glycine (conditionally essential)	0.126 g	0.145 g	-13%
Proline (conditionally essential)	0.173 g	0.167 g	+4%
Serine	0.151 g	0.187 g	-19%
Daidzein	3.62 mg	—
Genistein	4.47 mg	—
Isoflavones
Total isoflavones	9.39 mg	—

* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.

Okara nutrition facts Beans, adzuki, mature seeds, canned, sweetened nutrition facts Compare other foods →

Dig deeper — biggest differences

Calcium, Ca +264% in Okara Selenium, Se +231% in Okara Sodium, Na -96% in Okara Niacin (Vitamin B3) -84% in Okara

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