Lets compare vitamin content per 5 ounces of Okara vs Red Kidney Beans:
Raw Red Kidney Beans contain 30.4 times more Vitamin B1, 10.8 times more Vitamin B2, 21.1 times more Vitamin B3, 8.9 times more Vitamin B5, 3.5 times more Vitamin B6, 15.2 times more Vitamin B9 and more Vitamin C than Okara.
Both Okara as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.
Comparing minerals per 5 ounces for Okara vs Red Kidney Beans:
Okara has 3.3 times more Selenium and 6.9 times more Water than Raw Red Kidney Beans.
While Raw Red Kidney Beans contain 3.5 times more Copper, 5.1 times more Iron, 5.3 times more Magnesium, 2.8 times more Manganese, 6.8 times more Phosphorus, 6.4 times more Potassium and 5 times more Zinc than Okara.
Both Okara and Raw Red Kidney Beans have similar amounts of Calcium per 5 oz.
Comparison of macro-nutrients per 5 ounces:
Okara has 1.6 times more Fat and 2.9 times more Omega 6 than Raw Red Kidney Beans.
While Raw Red Kidney Beans contain 4.4 times more Energy, 4 times more Omega 3, 5 times more Carbohydrate and 6.4 times more Protein than Okara.
Both Okara as well as Raw Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.