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  6. Broad bean raw vs. Okra

Broad bean raw vs. Okra — In-Depth Nutrition Comparison

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Differences between broad bean raw and okra

  • Broad bean raw has more copper, folate, vitamin B2, fiber, iron, phosphorus, vitamin K, and vitamin B3, while okra has more vitamin C and vitamin B6.
  • Broad bean raw's daily need coverage for copper is 33% higher.
  • Okra contains 5 times less vitamin B2 than broad bean raw. Broad bean raw contains 0.29mg of vitamin B2, while okra contains 0.06mg.

The food types used in this comparison are Beans, fava, in pod, raw and Okra, raw.

Infographic

Broad bean raw 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 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
Okra
Okra
4
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 IronIron +150%
Contains more CopperCopper +268.8%
Contains more ZincZinc +72.4%
Contains more PhosphorusPhosphorus +111.5%
Contains more SeleniumSelenium +14.3%
Contains more MagnesiumMagnesium +72.7%
Contains more CalciumCalcium +121.6%
Contains less SodiumSodium -72%
Contains more ManganeseManganese +19.2%
~equal in Potassium ~299mg

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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 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 EVitamin E +329.6%
Contains more Vitamin B2Vitamin B2 +383.3%
Contains more Vitamin B3Vitamin B3 +124.9%
Contains more Vitamin KVitamin K +30.7%
Contains more FolateFolate +146.7%
Contains more Vitamin CVitamin C +521.6%
Contains more Vitamin AVitamin A +111.8%
Contains more Vitamin B1Vitamin B1 +50.4%
Contains more Vitamin B6Vitamin B6 +106.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.245mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Broad bean raw Okra DV% diff.
Copper 0.402mg 0.109mg 33%
Folate 148µg 60µg 22%
Vitamin C 3.7mg 23mg 21%
Vitamin B2 0.29mg 0.06mg 18%
Fiber 7.5g 3.2g 17%
Protein 7.92g 1.93g 12%
Iron 1.55mg 0.62mg 12%
Phosphorus 129mg 61mg 10%
Vitamin B6 0.104mg 0.215mg 9%
Vitamin B3 2.249mg 1mg 8%
Vitamin K 40.9µg 31.3µg 8%
Vitamin B1 0.133mg 0.2mg 6%
Vitamin E 1.16mg 0.27mg 6%
Magnesium 33mg 57mg 6%
Manganese 0.661mg 0.788mg 6%
Calcium 37mg 82mg 5%
Zinc 1mg 0.58mg 4%
Calories 88kcal 33kcal 3%
Carbs 17.63g 7.45g 3%
Vitamin A 17µg 36µg 2%
Polyunsaturated fat 0.342g 0.027g 2%
Choline 12.3mg 2%
Sodium 25mg 7mg 1%
Fats 0.73g 0.19g 1%
Fructose 0.57g 1%
Potassium 332mg 299mg 1%
Net carbs 10.13g 4.25g N/A
Sugar 9.21g 1.48g N/A
Starch 0.34g 0%
Selenium 0.8µg 0.7µg 0%
Vitamin B5 0.225mg 0.245mg 0%
Saturated fat 0.118g 0.026g 0%
Monounsaturated fat 0.104g 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
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 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 +310.4%
Contains more FatsFats +284.2%
Contains more CarbsCarbs +136.6%
Contains more OtherOther +31.8%
Contains more WaterWater +23.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 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 +511.8%
Contains more Poly. FatPolyunsaturated fat +1166.7%
Contains less Sat. FatSaturated fat -78%

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. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.