Lets compare vitamin content per 14 ounces of Canned Kidney Beans vs Okara:
Canned All Types Kidney Beans have 5.8 times more Vitamin B1, 2.6 times more Vitamin B2, 4.1 times more Vitamin B3, 1.6 times more Vitamin B5, 1.4 times more Vitamin B9 and more Vitamin C than Okara.
While Okara contains 1.6 times more Vitamin B6 than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans as well as Okara have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.
Comparing minerals per 14 ounces for Canned Kidney Beans vs Okara:
Canned All Types Kidney Beans have 1.5 times more Phosphorus and 32.9 times more Sodium than Okara.
While Okara contains 2.4 times more Calcium, 1.5 times more Copper, 2.4 times more Manganese and 11.8 times more Selenium than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans and Okara have similar amounts of Iron, Magnesium, Potassium, Zinc and Water per 14 oz.
Comparison of macro-nutrients per 14 ounces:
Canned All Types Kidney Beans have 1.5 times more Protein than Okara.
While Okara contains 2.9 times more Fat and 6.3 times more Omega 6 than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans and Okara have similar amounts of Energy, Omega 3 and Carbohydrate per 14 oz.
Both Canned All Types Kidney Beans as well as Okara have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.