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  6. Broad beans vs. Okra

Broad beans vs. Okra — In-Depth Nutrition Comparison

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What are the differences between broad beans and okra?

  • Broad beans are higher in iron; however, okra is richer in manganese, vitamin B6, vitamin A, calcium, magnesium, vitamin B1, and copper.
  • Okra's daily need coverage for manganese is 23% more.
  • Okra contains 2 times less iron than broad beans. Broad beans contain 1.5mg of iron, while okra contains 0.62mg.

We used Broadbeans, immature seeds, cooked, boiled, drained, without salt and Okra, raw types in this article.

Infographic

Broad beans vs Okra infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 22% 5.4% 17% 56% 20% 13% 31% 5.3% 34% 5.5%
Okra
Okra
7
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 +141.9%
Contains more PhosphorusPhosphorus +19.7%
Contains more SeleniumSelenium +42.9%
Contains more MagnesiumMagnesium +83.9%
Contains more CalciumCalcium +355.6%
Contains more PotassiumPotassium +54.9%
Contains more CopperCopper +81.7%
Contains more ZincZinc +23.4%
Contains less SodiumSodium -82.9%
Contains more ManganeseManganese +201.9%

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 66% 4.7% 0% 0% 32% 21% 23% 4% 6.7% 0% 0% 44% 0%
Okra
Okra
8
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 B2Vitamin B2 +50%
Contains more Vitamin B3Vitamin B3 +20%
Contains more Vitamin CVitamin C +16.2%
Contains more Vitamin AVitamin A +157.1%
Contains more Vitamin B1Vitamin B1 +56.3%
Contains more Vitamin B5Vitamin B5 +271.2%
Contains more Vitamin B6Vitamin B6 +641.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~60µg

All nutrients comparison - raw data values

Nutrient Broad beans Okra DV% diff.
Vitamin K 31.3µg 26%
Manganese 0.261mg 0.788mg 23%
Vitamin B6 0.029mg 0.215mg 14%
Iron 1.5mg 0.62mg 11%
Vitamin B1 0.128mg 0.2mg 6%
Calcium 18mg 82mg 6%
Protein 4.8g 1.93g 6%
Magnesium 31mg 57mg 6%
Copper 0.06mg 0.109mg 5%
Vitamin C 19.8mg 23mg 4%
Vitamin B5 0.066mg 0.245mg 4%
Potassium 193mg 299mg 3%
Choline 12.3mg 2%
Vitamin B2 0.09mg 0.06mg 2%
Phosphorus 73mg 61mg 2%
Vitamin A 14µg 36µg 2%
Vitamin E 0.27mg 2%
Polyunsaturated fat 0.303g 0.027g 2%
Fiber 3.6g 3.2g 2%
Folate 58µg 60µg 1%
Saturated fat 0.142g 0.026g 1%
Vitamin B3 1.2mg 1mg 1%
Calories 62kcal 33kcal 1%
Selenium 1µg 0.7µg 1%
Carbs 10.1g 7.45g 1%
Sodium 41mg 7mg 1%
Fructose 0.57g 1%
Zinc 0.47mg 0.58mg 1%
Fats 0.5g 0.19g 0%
Net carbs 6.5g 4.25g N/A
Sugar 1.48g N/A
Starch 0.34g 0%
Monounsaturated fat 0.02g 0.017g 0%
Tryptophan 0.048mg 0.017mg 0%
Threonine 0.178mg 0.065mg 0%
Isoleucine 0.215mg 0.069mg 0%
Leucine 0.37mg 0.105mg 0%
Lysine 0.313mg 0.081mg 0%
Methionine 0.037mg 0.021mg 0%
Phenylalanine 0.195mg 0.065mg 0%
Valine 0.235mg 0.091mg 0%
Histidine 0.115mg 0.031mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 10% 84%
Protein: 4.8 g
Fats: 0.5 g
Carbs: 10.1 g
Water: 83.7 g
Other: 0.9 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 +148.7%
Contains more FatsFats +163.2%
Contains more CarbsCarbs +35.6%
~equal in Water ~89.58g
~equal in Other ~0.85g

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 4% 65%
Saturated fat: Sat. Fat 0.142 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.303 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 +17.6%
Contains more Poly. FatPolyunsaturated fat +1022.2%
Contains less Sat. FatSaturated fat -81.7%

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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 beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170378/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.