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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
11%
29%
Minerals Daily Need Coverage Score
25%
30%
Comparison summary
Which food is lower in Sugar?
Okra is lower in Sugar (difference - 6.3g)
Which food is lower in Saturated fat?
Okra is lower in Saturated fat (difference - 0.077g)
Which food is cheaper?
Okra is cheaper (difference - $0.5)
Which food is richer in vitamins?
Okra is relatively richer in vitamins
Which food contains less Sodium?
Beans contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Beans is lower in glycemic index (difference - 33)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.