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  6. Green bean raw vs. Okra

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

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Significant differences between green bean raw and okra

  • Green bean raw has more vitamin K and iron; however, okra is richer in manganese, vitamin C, vitamin B1, magnesium, folate, and vitamin B6.
  • Okra covers your daily manganese needs 25% more than green bean raw.
  • Okra has 2 times less iron than green bean raw. Green bean raw has 1.03mg of iron, while okra has 0.62mg.

Specific food types used in this comparison are Beans, snap, green, raw and Okra, raw.

Infographic

Green 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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Okra
Okra
8
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 +66.1%
Contains less SodiumSodium -14.3%
Contains more MagnesiumMagnesium +128%
Contains more CalciumCalcium +121.6%
Contains more PotassiumPotassium +41.7%
Contains more CopperCopper +58%
Contains more ZincZinc +141.7%
Contains more PhosphorusPhosphorus +60.5%
Contains more ManganeseManganese +264.8%
Contains more SeleniumSelenium +16.7%

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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
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 +51.9%
Contains more Vitamin B2Vitamin B2 +73.3%
Contains more Vitamin KVitamin K +37.4%
Contains more CholineCholine +24.4%
Contains more Vitamin CVitamin C +88.5%
Contains more Vitamin B1Vitamin B1 +143.9%
Contains more Vitamin B3Vitamin B3 +36.2%
Contains more Vitamin B6Vitamin B6 +52.5%
Contains more FolateFolate +81.8%
~equal in Vitamin A ~36µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.245mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Green bean raw Okra DV% diff.
Manganese 0.216mg 0.788mg 25%
Vitamin C 12.2mg 23mg 12%
Vitamin B1 0.082mg 0.2mg 10%
Vitamin K 43µg 31.3µg 10%
Magnesium 25mg 57mg 8%
Folate 33µg 60µg 7%
Vitamin B6 0.141mg 0.215mg 6%
Iron 1.03mg 0.62mg 5%
Calcium 37mg 82mg 5%
Copper 0.069mg 0.109mg 4%
Potassium 211mg 299mg 3%
Zinc 0.24mg 0.58mg 3%
Phosphorus 38mg 61mg 3%
Vitamin B2 0.104mg 0.06mg 3%
Fiber 2.7g 3.2g 2%
Vitamin B3 0.734mg 1mg 2%
Choline 15.3mg 12.3mg 1%
Polyunsaturated fat 0.113g 0.027g 1%
Fructose 1.39g 0.57g 1%
Vitamin E 0.41mg 0.27mg 1%
Calories 31kcal 33kcal 0%
Protein 1.83g 1.93g 0%
Fats 0.22g 0.19g 0%
Carbs 6.97g 7.45g 0%
Net carbs 4.27g 4.25g N/A
Sugar 3.26g 1.48g N/A
Starch 0.88g 0.34g 0%
Sodium 6mg 7mg 0%
Vitamin A 35µg 36µg 0%
Selenium 0.6µg 0.7µg 0%
Vitamin B5 0.225mg 0.245mg 0%
Saturated fat 0.05g 0.026g 0%
Monounsaturated fat 0.01g 0.017g 0%
Tryptophan 0.019mg 0.017mg 0%
Threonine 0.079mg 0.065mg 0%
Isoleucine 0.066mg 0.069mg 0%
Leucine 0.112mg 0.105mg 0%
Lysine 0.088mg 0.081mg 0%
Methionine 0.022mg 0.021mg 0%
Phenylalanine 0.067mg 0.065mg 0%
Valine 0.09mg 0.091mg 0%
Histidine 0.034mg 0.031mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Okra
Okra
3
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 FatsFats +15.8%
Contains more OtherOther +28.8%
~equal in Protein ~1.93g
~equal in Carbs ~7.45g
~equal in Water ~89.58g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 g
Okra
Okra
2
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 Poly. FatPolyunsaturated fat +318.5%
Contains less Sat. FatSaturated fat -48%
Contains more Mono. FatMonounsaturated fat +70%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
21% 9% 36% 34%
Starch: 0.88 g
Sucrose: 0.36 g
Glucose: 1.51 g
Fructose: 1.39 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Okra
Okra
1
19% 33% 17% 31%
Starch: 0.34 g
Sucrose: 0.6 g
Glucose: 0.32 g
Fructose: 0.57 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +158.8%
Contains more GlucoseGlucose +371.9%
Contains more FructoseFructose +143.9%
Contains more SucroseSucrose +66.7%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.