Lets compare vitamin content per 7 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 7 oz.
Comparing minerals per 7 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 7 oz.
Comparison of macro-nutrients per 7 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 7 oz.
Both Canned All Types Kidney Beans as well as Okara have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.