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Adzuki bean vs. Okra — In-Depth Nutrition Comparison

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How are adzuki bean and okra different?

  • Adzuki bean is higher in folate, copper, iron, phosphorus, manganese, zinc, fiber, potassium, and vitamin B5; however, okra is richer in vitamin C.
  • Daily need coverage for folate for adzuki bean is 141% higher.
  • Adzuki bean contains 10 times more copper than okra. While adzuki bean contains 1.094mg of copper, okra contains only 0.109mg.

Beans, adzuki, mature seeds, raw and Okra, raw are the varieties used in this article.

Infographic

Adzuki bean vs Okra infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 91% 20% 111% 187% 365% 137% 163% 0.65% 226% 17%
Okra
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 25% 26% 23% 36% 16% 26% 0.91% 103% 3.8%
Contains more MagnesiumMagnesium +122.8%
Contains more PotassiumPotassium +319.4%
Contains more IronIron +703.2%
Contains more CopperCopper +903.7%
Contains more ZincZinc +769%
Contains more PhosphorusPhosphorus +524.6%
Contains less SodiumSodium -28.6%
Contains more ManganeseManganese +119.5%
Contains more SeleniumSelenium +342.9%
Contains more CalciumCalcium +24.2%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.33% 0% 0% 114% 51% 49% 88% 81% 0% 0% 467% 0%
Okra
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 77% 12% 5.4% 0% 50% 14% 19% 15% 50% 0% 78% 45% 6.7%
Contains more Vitamin B1Vitamin B1 +127.5%
Contains more Vitamin B2Vitamin B2 +266.7%
Contains more Vitamin B3Vitamin B3 +163%
Contains more Vitamin B5Vitamin B5 +500.4%
Contains more Vitamin B6Vitamin B6 +63.3%
Contains more FolateFolate +936.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +3500%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 g
Okra
1
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
Contains more ProteinProtein +929.5%
Contains more FatsFats +178.9%
Contains more CarbsCarbs +744.3%
Contains more OtherOther +283.5%
Contains more WaterWater +566.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
54% 14% 32%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.113 g
Okra
1
37% 24% 39%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.017 g
Polyunsaturated fat: Poly. Fat 0.027 g
Contains more Mono. FatMonounsaturated fat +194.1%
Contains more Poly. FatPolyunsaturated fat +318.5%
Contains less Sat. FatSaturated fat -86.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Adzuki bean Okra
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Adzuki bean Okra DV% diff.
Folate 622µg 60µg 141%
Copper 1.094mg 0.109mg 109%
Iron 4.98mg 0.62mg 55%
Phosphorus 381mg 61mg 46%
Zinc 5.04mg 0.58mg 41%
Manganese 1.73mg 0.788mg 41%
Fiber 12.7g 3.2g 38%
Protein 19.87g 1.93g 36%
Potassium 1254mg 299mg 28%
Vitamin C 0mg 23mg 26%
Vitamin K 31.3µg 26%
Vitamin B5 1.471mg 0.245mg 25%
Vitamin B1 0.455mg 0.2mg 21%
Carbs 62.9g 7.45g 18%
Magnesium 127mg 57mg 17%
Calories 329kcal 33kcal 15%
Vitamin B2 0.22mg 0.06mg 12%
Vitamin B3 2.63mg 1mg 10%
Vitamin B6 0.351mg 0.215mg 10%
Selenium 3.1µg 0.7µg 4%
Vitamin A 1µg 36µg 4%
Choline 12.3mg 2%
Vitamin E 0.27mg 2%
Calcium 66mg 82mg 2%
Fructose 0.57g 1%
Polyunsaturated fat 0.113g 0.027g 1%
Saturated fat 0.191g 0.026g 1%
Fats 0.53g 0.19g 1%
Net carbs 50.2g 4.25g N/A
Sugar 1.48g N/A
Starch 0.34g 0%
Sodium 5mg 7mg 0%
Monounsaturated fat 0.05g 0.017g 0%
Tryptophan 0.191mg 0.017mg 0%
Threonine 0.674mg 0.065mg 0%
Isoleucine 0.791mg 0.069mg 0%
Leucine 1.668mg 0.105mg 0%
Lysine 1.497mg 0.081mg 0%
Methionine 0.21mg 0.021mg 0%
Phenylalanine 1.052mg 0.065mg 0%
Valine 1.023mg 0.091mg 0%
Histidine 0.524mg 0.031mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Adzuki bean Okra
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
65%
Adzuki bean
29%
Okra
Minerals Daily Need Coverage Score
132%
Adzuki bean
30%
Okra

Comparison summary

Which food is lower in Saturated fat?
Okra
Okra is lower in Saturated fat (difference - 0.165g)
Which food is cheaper?
Okra
Okra is cheaper (difference - $1)
Which food is lower in Sugar?
Adzuki bean
Adzuki bean is lower in Sugar (difference - 1.48g)
Which food contains less Sodium?
Adzuki bean
Adzuki bean contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 29)
Which food is richer in minerals?
Adzuki bean
Adzuki bean is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/nutrients
  2. Okra - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169260/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.