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Black beans, cooked Leader
Black beans, cooked6
VS
Okara (soy pulp)
Okara (soy pulp)1

Black beans, cooked leads 6–1 · 7 categories decided · 1 tie

Black beans, cooked: 100 g · Okara (soy pulp): 100 g.

The verdict

Black beans, cooked comes out ahead, winning 6 of 7 nutrient match-ups.

Pick Black beans, cooked for more protein, less saturated fat, less sodium, more potassium, more iron and more magnesium.

Pick Okara (soy pulp) for more calcium.

Evenly matched on vitamin C.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    132 kcal
    76 kcal
  • Proteinmore is better
    WIN8.86 g
    3.52 g
  • Carbohydrate
    23.71 g
    12.23 g
  • Fibermore is better
    8.7 g
    —
  • Total sugarsless is better
    0.32 g
    —
  • Total fat
    0.54 g
    1.73 g
  • Saturated fatless is better
    WIN0.14 g
    0.19 g
  • Sodiumless is better
    WIN1 mg
    9 mg
  • Potassiummore is better
    WIN355 mg
    213 mg
  • Calciummore is better
    27 mg
    80 mgWIN
  • Ironmore is better
    WIN2.1 mg
    1.3 mg
  • Magnesiummore is better
    WIN70 mg
    26 mg
  • Vitamin Cmore is better
    0 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.