Okara vs Soybeans, mature seeds, sprouted, cooked, steamed
Nutrition comparison per 100 g.
Okara
77 kcal
Soybeans, mature seeds, sprouted, cooked, steamed
81 kcal
Calories
77 kcal
81 kcal
Protein
3.2 g
8.5 g
Carbs
12.5 g
6.5 g
Fiber
~
0.8 g
Sugars
~
0.5 g
Fat
1.7 g
4.5 g
Sodium
9 mg
10 mg
Key takeaways
- Okara has 5% fewer calories (77 kcal vs 81 kcal).
- Soybeans, mature seeds, sprouted, cooked, steamed has more protein (8.5 g vs 3.2 g).
- Soybeans, mature seeds, sprouted, cooked, steamed has more carbs (6.5 g vs 12.5 g).
- Okara has more fat (1.7 g vs 4.5 g).
- Okara has more sodium (9 mg vs 10 mg).
| Macronutrients | Okara | Soybeans, mature seeds, sprouted, cooked, steamed |
|---|---|---|
| Calories | 77 kcal | 81 kcal |
| Protein | 3.2 g | 8.5 g |
| Total Fat | 1.7 g | 4.5 g |
| Total Carbohydrate | 12.5 g | 6.5 g |
| Dietary Fiber | ~ | 0.8 g |
| Total Sugars | ~ | 0.5 g |
| Water | 81.6 g | 79.5 g |
| Carbohydrates | Okara | Soybeans, mature seeds, sprouted, cooked, steamed |
|---|---|---|
| Total Carbohydrate | 12.5 g | 6.5 g |
| Dietary Fiber | ~ | 0.8 g |
| Total Sugars | ~ | 0.5 g |
| Fats & Fatty Acids | Okara | Soybeans, mature seeds, sprouted, cooked, steamed |
|---|---|---|
| Total Fat | 1.7 g | 4.5 g |
| Saturated Fat | 0.2 g | 0.6 g |
| Monounsaturated Fat | 0.3 g | 1.0 g |
| Polyunsaturated Fat | 0.8 g | 2.5 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 89.0 mg | 296.0 mg |
| Omega-6 Fatty Acids | 666.0 mg | 2,217.0 mg |
| Protein & Amino Acids | Okara | Soybeans, mature seeds, sprouted, cooked, steamed |
|---|---|---|
| Protein | 3.2 g | 8.5 g |
| Histidine | 93.0 mg | 225.0 mg |
| Isoleucine | 159.0 mg | 375.0 mg |
| Leucine | 244.0 mg | 607.0 mg |
| Lysine | 212.0 mg | 486.0 mg |
| Methionine | 41.0 mg | 89.0 mg |
| Phenylalanine | 157.0 mg | 415.0 mg |
| Threonine | 131.0 mg | 325.0 mg |
| Tryptophan | 50.0 mg | 103.0 mg |
| Valine | 162.0 mg | 401.0 mg |
| Alanine | 132.0 mg | 355.0 mg |
| Arginine | 214.0 mg | 585.0 mg |
| Aspartic Acid | 355.0 mg | 1,148.0 mg |
| Cystine | 44.0 mg | 102.0 mg |
| Glutamic Acid | 556.0 mg | 1,272.0 mg |
| Glycine | 126.0 mg | 325.0 mg |
| Proline | 173.0 mg | 436.0 mg |
| Serine | 151.0 mg | 421.0 mg |
| Tyrosine | 108.0 mg | 309.0 mg |
| Vitamins | Okara | Soybeans, mature seeds, sprouted, cooked, steamed |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | 2.0 mcg |
| Vitamin C | 0.0 mg | 8.3 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | ~ | 0.2 mg |
| Vitamin K | ~ | 70.6 mcg |
| Thiamin (B1) | 0.0 mg | 0.2 mg |
| Riboflavin (B2) | 0.0 mg | 0.1 mg |
| Niacin (B3) | 0.1 mg | 1.1 mg |
| Vitamin B6 | 0.1 mg | 0.1 mg |
| Folate (B9) | 26.0 mcg | 80.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.1 mg | 0.7 mg |
| Choline | ~ | 41.2 mg |
| Minerals | Okara | Soybeans, mature seeds, sprouted, cooked, steamed |
|---|---|---|
| Calcium | 80.0 mg | 59.0 mg |
| Iron | 1.3 mg | 1.3 mg |
| Magnesium | 26.0 mg | 60.0 mg |
| Phosphorus | 60.0 mg | 135.0 mg |
| Potassium | 213.0 mg | 355.0 mg |
| Sodium | 9.0 mg | 10.0 mg |
| Zinc | 0.6 mg | 1.0 mg |
| Copper | 0.2 mg | 0.3 mg |
| Manganese | 0.4 mg | 0.7 mg |
| Selenium | 10.6 mcg | 0.6 mcg |
| Sterols | Okara | Soybeans, mature seeds, sprouted, cooked, steamed |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Okara | Soybeans, mature seeds, sprouted, cooked, steamed |
|---|---|---|
| Alcohol | ~ | 0.0 g |
| Caffeine | ~ | 0.0 mg |
| Theobromine | ~ | 0.0 mg |
| Ash | 0.9 g | 1.1 g |
Frequently asked questions
Which has fewer calories, Okara or Soybeans, mature seeds, sprouted, cooked, steamed?
Okara has fewer calories: 77 kcal for Okara vs 81 kcal for Soybeans, mature seeds, sprouted, cooked, steamed per 100 g.
Which has more protein, Okara or Soybeans, mature seeds, sprouted, cooked, steamed?
Soybeans, mature seeds, sprouted, cooked, steamed has more protein: 3.2 g for Okara vs 8.5 g for Soybeans, mature seeds, sprouted, cooked, steamed per 100 g.
Is Okara or Soybeans, mature seeds, sprouted, cooked, steamed healthier?
Okara is lower in calories, and Soybeans, mature seeds, sprouted, cooked, steamed is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.