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  6. Green bean vs. Okra

Green bean vs. Okra — In-Depth Nutrition Comparison

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Differences between Green bean and Okra

  • Green bean has more Vitamin K, while Okra has more Manganese, Vitamin C, Vitamin B6, Vitamin B1, Magnesium, Folate, and Copper.
  • Okra's daily need coverage for Manganese is 22% higher.
  • Okra contains 2 times less Vitamin K than Green bean. Green bean contains 47.9µg of Vitamin K, while Okra contains 31.3µg.

The food types used in this comparison are Beans, snap, green, cooked, boiled, drained, without salt and Okra, raw.

Infographic

Green 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.
Green bean
Green bean
2
:
8
Okra
Okra
Contains less Sodium -85.7%
Contains more Calcium +86.4%
Contains more Magnesium +216.7%
Contains more Phosphorus +110.3%
Contains more Potassium +104.8%
Contains more Zinc +132%
Contains more Copper +91.2%
Contains more Manganese +176.5%
Contains more Selenium +250%
Equal in Iron - 0.62
Green bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 25% 13% 13% 13% 1% 7% 19% 38% 2%
Okra
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Contains less Sodium -85.7%
Contains more Calcium +86.4%
Contains more Magnesium +216.7%
Contains more Phosphorus +110.3%
Contains more Potassium +104.8%
Contains more Zinc +132%
Contains more Copper +91.2%
Contains more Manganese +176.5%
Contains more Selenium +250%
Equal in Iron - 0.62

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.
Green bean
Green bean
3
:
7
Okra
Okra
Contains more Vitamin E +70.4%
Contains more Vitamin B2 +61.7%
Contains more Vitamin K +53%
Contains more Vitamin A +13.1%
Contains more Vitamin C +137.1%
Contains more Vitamin B1 +170.3%
Contains more Vitamin B3 +62.9%
Contains more Vitamin B5 +231.1%
Contains more Vitamin B6 +283.9%
Contains more Folate +81.8%
Green bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 10% 0% 33% 19% 23% 12% 5% 13% 25% 0% 120%
Okra
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 43% 6% 0% 77% 50% 14% 19% 15% 50% 45% 0% 79%
Contains more Vitamin E +70.4%
Contains more Vitamin B2 +61.7%
Contains more Vitamin K +53%
Contains more Vitamin A +13.1%
Contains more Vitamin C +137.1%
Contains more Vitamin B1 +170.3%
Contains more Vitamin B3 +62.9%
Contains more Vitamin B5 +231.1%
Contains more Vitamin B6 +283.9%
Contains more Folate +81.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Green bean
Green bean
2
:
3
Okra
Okra
Contains more Fats +47.4%
Contains more Other +16.4%
Equal in Protein - 1.93
Equal in Carbs - 7.45
Equal in Water - 89.58
Green bean
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Okra
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 Fats +47.4%
Contains more Other +16.4%
Equal in Protein - 1.93
Equal in Carbs - 7.45
Equal in Water - 89.58

Fat Type Comparison

Fat type breakdown side-by-side comparison
Green bean
Green bean
1
:
2
Okra
Okra
Contains more Polyunsaturated fat +437%
Contains less Saturated Fat -59.4%
Contains more Monounsaturated Fat +54.5%
Green bean
29% 5% 66%
Saturated Fat: 0.064 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.145 g
Okra
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Contains more Polyunsaturated fat +437%
Contains less Saturated Fat -59.4%
Contains more Monounsaturated Fat +54.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Green bean Okra
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Green bean Okra Opinion
Net carbs 4.68g 4.25g Green bean
Protein 1.89g 1.93g Okra
Fats 0.28g 0.19g Green bean
Carbs 7.88g 7.45g Green bean
Calories 35kcal 33kcal Green bean
Starch 0.34g Okra
Fructose 0.57g Okra
Sugar 3.63g 1.48g Okra
Fiber 3.2g 3.2g
Calcium 44mg 82mg Okra
Iron 0.65mg 0.62mg Green bean
Magnesium 18mg 57mg Okra
Phosphorus 29mg 61mg Okra
Potassium 146mg 299mg Okra
Sodium 1mg 7mg Green bean
Zinc 0.25mg 0.58mg Okra
Copper 0.057mg 0.109mg Okra
Manganese 0.285mg 0.788mg Okra
Selenium 0.2µg 0.7µg Okra
Vitamin A 633IU 716IU Okra
Vitamin A RAE 32µg 36µg Okra
Vitamin E 0.46mg 0.27mg Green bean
Vitamin C 9.7mg 23mg Okra
Vitamin B1 0.074mg 0.2mg Okra
Vitamin B2 0.097mg 0.06mg Green bean
Vitamin B3 0.614mg 1mg Okra
Vitamin B5 0.074mg 0.245mg Okra
Vitamin B6 0.056mg 0.215mg Okra
Folate 33µg 60µg Okra
Vitamin K 47.9µg 31.3µg Green bean
Tryptophan 0.02mg 0.017mg Green bean
Threonine 0.082mg 0.065mg Green bean
Isoleucine 0.069mg 0.069mg
Leucine 0.116mg 0.105mg Green bean
Lysine 0.091mg 0.081mg Green bean
Methionine 0.023mg 0.021mg Green bean
Phenylalanine 0.069mg 0.065mg Green bean
Valine 0.093mg 0.091mg Green bean
Histidine 0.035mg 0.031mg Green bean
Saturated Fat 0.064g 0.026g Okra
Monounsaturated Fat 0.011g 0.017g Okra
Polyunsaturated fat 0.145g 0.027g Green bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Green bean Okra
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
24%
Green bean
33%
Okra
Minerals Daily Need Coverage Score
14%
Green bean
30%
Okra

Comparison summary

Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 2.15g)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.038g)
Which food is cheaper?
Okra
Okra is cheaper (difference - $0.8)
Which food is richer in minerals?
Okra
Okra is relatively richer in minerals
Which food is richer in vitamins?
Okra
Okra is relatively richer in vitamins
Which food contains less Sodium?
Green bean
Green bean contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Green bean
Green bean is lower in glycemic index (difference - 20)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.