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  6. Black turtle bean vs. Okra

Black turtle bean vs. Okra — In-Depth Nutrition Comparison

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The main differences between black turtle bean and okra

  • Black turtle bean is richer in iron, copper, folate, vitamin B1, phosphorus, fiber, potassium, and magnesium, yet okra is richer in vitamin C and vitamin K.
  • Daily need coverage for iron for black turtle bean is 101% higher.
  • Black turtle bean contains 9 times more copper than okra. Black turtle bean contains 1mg of copper, while okra contains 0.109mg.

Food types used in this article are Beans, black turtle, mature seeds, raw and Okra, raw.

Infographic

Black turtle 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 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Okra
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 +180.7%
Contains more CalciumCalcium +95.1%
Contains more PotassiumPotassium +401.7%
Contains more IronIron +1303.2%
Contains more CopperCopper +817.4%
Contains more ZincZinc +279.3%
Contains more PhosphorusPhosphorus +621.3%
Contains more ManganeseManganese +26.9%
Contains more SeleniumSelenium +357.1%
Contains less SodiumSodium -22.2%

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% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Okra
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 +350%
Contains more Vitamin B2Vitamin B2 +221.7%
Contains more Vitamin B3Vitamin B3 +95.5%
Contains more Vitamin B5Vitamin B5 +266.9%
Contains more Vitamin B6Vitamin B6 +33%
Contains more FolateFolate +640%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +28.6%
Contains more Vitamin KVitamin K +458.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black turtle bean Okra DV% diff.
Iron 8.7mg 0.62mg 101%
Copper 1mg 0.109mg 99%
Folate 444µg 60µg 96%
Vitamin B1 0.9mg 0.2mg 58%
Phosphorus 440mg 61mg 54%
Fiber 15.5g 3.2g 49%
Protein 21.25g 1.93g 39%
Potassium 1500mg 299mg 35%
Vitamin C 0mg 23mg 26%
Magnesium 160mg 57mg 25%
Vitamin K 5.6µg 31.3µg 21%
Carbs 63.25g 7.45g 19%
Calories 339kcal 33kcal 15%
Zinc 2.2mg 0.58mg 15%
Vitamin B5 0.899mg 0.245mg 13%
Vitamin B2 0.193mg 0.06mg 10%
Manganese 1mg 0.788mg 9%
Calcium 160mg 82mg 8%
Vitamin B3 1.955mg 1mg 6%
Vitamin B6 0.286mg 0.215mg 5%
Selenium 3.2µg 0.7µg 5%
Vitamin A 0µg 36µg 4%
Polyunsaturated fat 0.387g 0.027g 2%
Choline 12.3mg 2%
Saturated fat 0.232g 0.026g 1%
Fats 0.9g 0.19g 1%
Fructose 0.57g 1%
Net carbs 47.75g 4.25g N/A
Sugar 2.12g 1.48g N/A
Starch 0.34g 0%
Sodium 9mg 7mg 0%
Vitamin E 0.21mg 0.27mg 0%
Monounsaturated fat 0.078g 0.017g 0%
Tryptophan 0.252mg 0.017mg 0%
Threonine 0.894mg 0.065mg 0%
Isoleucine 0.938mg 0.069mg 0%
Leucine 1.697mg 0.105mg 0%
Lysine 1.459mg 0.081mg 0%
Methionine 0.32mg 0.021mg 0%
Phenylalanine 1.149mg 0.065mg 0%
Valine 1.112mg 0.091mg 0%
Histidine 0.592mg 0.031mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Okra
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 +1001%
Contains more FatsFats +373.7%
Contains more CarbsCarbs +749%
Contains more OtherOther +323.5%
Contains more WaterWater +714.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
Okra
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 +358.8%
Contains more Poly. FatPolyunsaturated fat +1333.3%
Contains less Sat. FatSaturated fat -88.8%

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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.