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  6. Navy bean raw vs. Okra

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

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The main differences between navy bean raw and okra

  • Navy bean raw is richer in copper, folate, iron, vitamin B1, vitamin B2, vitamin B5, and magnesium, yet okra is richer in manganese, vitamin A, and calcium.
  • Daily need coverage for copper for navy bean raw is 27% higher.
  • Navy bean raw contains 4 times more vitamin B2 than okra. Navy bean raw contains 0.215mg of vitamin B2, while okra contains 0.06mg.

Food types used in this article are Beans, navy, mature seeds, sprouted, raw and Okra, raw.

Infographic

Navy 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
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 MagnesiumMagnesium +77.2%
Contains more IronIron +211.3%
Contains more CopperCopper +226.6%
Contains more ZincZinc +53.4%
Contains more PhosphorusPhosphorus +63.9%
Contains more CalciumCalcium +446.7%
Contains less SodiumSodium -46.2%
Contains more ManganeseManganese +93.1%
Contains more SeleniumSelenium +16.7%
~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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Okra
Okra
6
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 +95%
Contains more Vitamin B2Vitamin B2 +258.3%
Contains more Vitamin B3Vitamin B3 +22%
Contains more Vitamin B5Vitamin B5 +236.7%
Contains more FolateFolate +120%
Contains more Vitamin CVitamin C +22.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +12.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Navy bean raw Okra DV% diff.
Copper 0.356mg 0.109mg 27%
Vitamin K 31.3µg 26%
Folate 132µg 60µg 18%
Manganese 0.408mg 0.788mg 17%
Vitamin B1 0.39mg 0.2mg 16%
Iron 1.93mg 0.62mg 16%
Fiber 3.2g 13%
Vitamin B5 0.825mg 0.245mg 12%
Vitamin B2 0.215mg 0.06mg 12%
Magnesium 101mg 57mg 10%
Protein 6.15g 1.93g 8%
Calcium 15mg 82mg 7%
Phosphorus 100mg 61mg 6%
Vitamin C 18.8mg 23mg 5%
Vitamin A 0µg 36µg 4%
Polyunsaturated fat 0.407g 0.027g 3%
Zinc 0.89mg 0.58mg 3%
Choline 12.3mg 2%
Vitamin B6 0.191mg 0.215mg 2%
Calories 67kcal 33kcal 2%
Vitamin E 0.27mg 2%
Carbs 13.05g 7.45g 2%
Fructose 0.57g 1%
Fats 0.7g 0.19g 1%
Vitamin B3 1.22mg 1mg 1%
Net carbs 13.05g 4.25g N/A
Potassium 307mg 299mg 0%
Sugar 1.48g N/A
Starch 0.34g 0%
Sodium 13mg 7mg 0%
Selenium 0.6µg 0.7µg 0%
Saturated fat 0.085g 0.026g 0%
Monounsaturated fat 0.052g 0.017g 0%
Tryptophan 0.064mg 0.017mg 0%
Threonine 0.258mg 0.065mg 0%
Isoleucine 0.273mg 0.069mg 0%
Leucine 0.442mg 0.105mg 0%
Lysine 0.35mg 0.081mg 0%
Methionine 0.064mg 0.021mg 0%
Phenylalanine 0.31mg 0.065mg 0%
Valine 0.316mg 0.091mg 0%
Histidine 0.172mg 0.031mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 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 +218.7%
Contains more FatsFats +268.4%
Contains more CarbsCarbs +75.2%
Contains more OtherOther +11.8%
Contains more WaterWater +13.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 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 +205.9%
Contains more Poly. FatPolyunsaturated fat +1407.4%
Contains less Sat. FatSaturated fat -69.4%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.