Okara vs Chickpeas (garbanzo beans
Nutrition comparison per 100 g serving
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Chickpeas (garbanzo beans wins in 15 out of 28 nutrient categories
Okara: 10
vs
Chickpeas (garbanzo beans: 15
(3 ties)
Overview
| Nutrient | Okara | Chickpeas (garbanzo beans | Winner |
|---|---|---|---|
| Calories | 76 cal | 138 cal | |
| Protein | 3.5 g | 7.0 g | |
| Carbs | 12.2 g | 22.9 g | |
| Fat | 1.7 g | 2.5 g | |
| Fiber | 0 g | 6.3 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | Okara | Chickpeas (garbanzo beans | Winner |
|---|---|---|---|
| Folate, total | 26 UG | 41 UG | |
| Niacin | 0.1 MG | 0.1 MG | |
| Pantothenic acid | 0.1 MG | 0 MG | |
| Riboflavin | 0.0 MG | 0.0 MG | |
| Thiamin | 0.0 MG | 0.0 MG | |
| Vitamin A, RAE | 0 UG | 1 UG | |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.1 MG | 0.1 MG | |
| Vitamin C, total ascorbic acid | 0 MG | 0.1 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 0 MG | 0.3 MG | |
| Vitamin K (phylloquinone) | 0 UG | 3.4 UG |
Minerals
| Mineral | Okara | Chickpeas (garbanzo beans | Winner |
|---|---|---|---|
| Calcium, Ca | 80 MG | 43 MG | |
| Copper, Cu | 0.2 MG | 0.3 MG | |
| Iron, Fe | 1.3 MG | 1.0 MG | |
| Magnesium, Mg | 26 MG | 24 MG | |
| Manganese, Mn | 0.4 MG | 0.8 MG | |
| Phosphorus, P | 60 MG | 80 MG | |
| Potassium, K | 213 MG | 109 MG | |
| Selenium, Se | 10.6 UG | 3.1 UG | |
| Sodium, Na | 9 MG | 212 MG | |
| Zinc, Zn | 0.6 MG | 0.6 MG |