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Black beans, canned Leader
Black beans, canned6
VS
Okara (soy pulp)
Okara (soy pulp)2

Black beans, canned leads 6–2 · 8 categories decided

Both foods compared at 100 kcal.

The verdict

Black beans, canned comes out ahead, winning 6 of 8 nutrient match-ups.

Pick Black beans, canned for more protein, less saturated fat, more potassium, more iron, more magnesium and more vitamin C.

Pick Okara (soy pulp) for less sodium and more calcium.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    100 kcal
    100 kcal
  • Proteinmore is better
    WIN6.63 g
    4.63 g
  • Carbohydrate
    18.19 g
    16.09 g
  • Fibermore is better
    7.58 g
    —
  • Total sugarsless is better
    0.25 g
    —
  • Total fat
    0.32 g
    2.28 g
  • Saturated fatless is better
    WIN0.08 g
    0.25 g
  • Sodiumless is better
    151.65 mg
    11.84 mgWIN
  • Potassiummore is better
    WIN338.46 mg
    280.26 mg
  • Calciummore is better
    38.46 mg
    105.26 mgWIN
  • Ironmore is better
    WIN2.09 mg
    1.71 mg
  • Magnesiummore is better
    WIN38.46 mg
    34.21 mg
  • Vitamin Cmore is better
    WIN2.97 mg
    0 mg
  • Vitamin Dmore is better
    —
    —

Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.

Black beans, canned vs Okara (soy pulp) · Foodatron