Beans vs. Okra — In-Depth Nutrition Comparison
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What are the differences between beans and okra?
- Beans are higher in copper, fiber, zinc, selenium, and phosphorus; however, okra is richer in vitamin K, vitamin C, vitamin A, folate, and vitamin B6.
- Okra's daily need coverage for vitamin K is 25% more.
- Okra contains 6 times less selenium than beans. Beans contain 4.5µg of selenium, while okra contains 0.7µg.
We used Beans, baked, canned, no salt added and Okra, raw types in this article.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CopperCopper | +89% |
| Contains more ZincZinc | +141.4% |
| Contains more PhosphorusPhosphorus | +70.5% |
| Contains less SodiumSodium | -85.7% |
| Contains more SeleniumSelenium | +542.9% |
| Contains more MagnesiumMagnesium | +78.1% |
| Contains more CalciumCalcium | +64% |
| Contains more IronIron | +113.8% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CholineCholine | +150.4% |
| Contains more Vitamin CVitamin C | +641.9% |
| Contains more Vitamin AVitamin A | +620% |
| Contains more Vitamin EVitamin E | +80% |
| Contains more Vitamin B1Vitamin B1 | +33.3% |
| Contains more Vitamin B3Vitamin B3 | +132.6% |
| Contains more Vitamin B6Vitamin B6 | +65.4% |
| Contains more Vitamin KVitamin K | +3812.5% |
| Contains more FolateFolate | +150% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.788mg | 34% | |
| Vitamin K | 0.8µg | 31.3µg | 25% |
| Vitamin C | 3.1mg | 23mg | 22% |
| Copper | 0.206mg | 0.109mg | 11% |
| Folate | 24µg | 60µg | 9% |
| Fiber | 5.5g | 3.2g | 9% |
| Vitamin B6 | 0.13mg | 0.215mg | 7% |
| Selenium | 4.5µg | 0.7µg | 7% |
| Zinc | 1.4mg | 0.58mg | 7% |
| Phosphorus | 104mg | 61mg | 6% |
| Magnesium | 32mg | 57mg | 6% |
| Protein | 4.8g | 1.93g | 6% |
| Vitamin B5 | 0.245mg | 5% | |
| Calories | 105kcal | 33kcal | 4% |
| Vitamin B3 | 0.43mg | 1mg | 4% |
| Vitamin B1 | 0.15mg | 0.2mg | 4% |
| Iron | 0.29mg | 0.62mg | 4% |
| Carbs | 20.49g | 7.45g | 4% |
| Vitamin A | 5µg | 36µg | 3% |
| Calcium | 50mg | 82mg | 3% |
| Choline | 30.8mg | 12.3mg | 3% |
| Fructose | 0.57g | 1% | |
| Vitamin E | 0.15mg | 0.27mg | 1% |
| Polyunsaturated fat | 0.172g | 0.027g | 1% |
| Fats | 0.4g | 0.19g | 0% |
| Net carbs | 14.99g | 4.25g | N/A |
| Potassium | 296mg | 299mg | 0% |
| Sugar | 7.78g | 1.48g | N/A |
| Starch | 0.34g | 0% | |
| Sodium | 1mg | 7mg | 0% |
| Vitamin B2 | 0.06mg | 0.06mg | 0% |
| Saturated fat | 0.103g | 0.026g | 0% |
| Monounsaturated fat | 0.035g | 0.017g | 0% |
| Tryptophan | 0.017mg | 0% | |
| Threonine | 0.065mg | 0% | |
| Isoleucine | 0.069mg | 0% | |
| Leucine | 0.105mg | 0% | |
| Lysine | 0.081mg | 0% | |
| Methionine | 0.021mg | 0% | |
| Phenylalanine | 0.065mg | 0% | |
| Valine | 0.091mg | 0% | |
| Histidine | 0.031mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +148.7% |
| Contains more FatsFats | +110.5% |
| Contains more CarbsCarbs | +175% |
| Contains more OtherOther | +101.2% |
| Contains more WaterWater | +23.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +105.9% |
| Contains more Poly. FatPolyunsaturated fat | +537% |
| Contains less Sat. FatSaturated fat | -74.8% |
