Lets compare vitamin content per 14 ounces of Okara vs Boiled Kidney Beans:
Boiled All Types Kidney Beans contain 8 times more Vitamin B1, 2.9 times more Vitamin B2, 5.8 times more Vitamin B3, 2.5 times more Vitamin B5, 5 times more Vitamin B9 and more Vitamin C than Okara.
Both Okara and Boiled All Types Kidney Beans have similar amounts of Vitamin B6 per 14 oz.
Both Okara as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.
Comparing minerals per 14 ounces for Okara vs Boiled Kidney Beans:
Okara has 2.3 times more Calcium, 9.6 times more Selenium and 1.2 times more Water than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.7 times more Iron, 1.6 times more Magnesium, 2.3 times more Phosphorus, 1.9 times more Potassium and 1.8 times more Zinc than Okara.
Both Okara and Boiled All Types Kidney Beans have similar amounts of Copper and Manganese per 14 oz.
Comparison of macro-nutrients per 14 ounces:
Okara has 3.5 times more Fat and 6.2 times more Omega 6 than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.7 times more Energy, 1.9 times more Omega 3, 1.9 times more Carbohydrate and 2.5 times more Protein than Okara.
Both Okara as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.