Lets compare vitamin content per 14 ounces of Okara vs Canned Kidney Beans:
Okara has 1.6 times more Vitamin B6 than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 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.
Both Okara as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.
Comparing minerals per 14 ounces for Okara vs Canned Kidney Beans:
Okara has 2.4 times more Calcium, 1.5 times more Copper, 2.4 times more Manganese, 11.8 times more Selenium and 1.2 times more Zinc than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 1.5 times more Phosphorus and 32.9 times more Sodium than Okara.
Both Okara and Canned All Types Kidney Beans have similar amounts of Iron, Magnesium, Potassium and Water per 14 oz.
Comparison of macro-nutrients per 14 ounces:
Okara has 2.9 times more Fat and 6.3 times more Omega 6 than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 1.5 times more Protein than Okara.
Both Okara and Canned All Types Kidney Beans have similar amounts of Energy, Omega 3 and Carbohydrate per 14 oz.
Both Okara as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.