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  6. Green beans vs. Okra

Green beans vs. Okra — In-Depth Nutrition Comparison

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Differences between green beans and okra

  • Green beans have 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 beans. Green beans contain 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 beans 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 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
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 less SodiumSodium -85.7%
Contains more MagnesiumMagnesium +216.7%
Contains more CalciumCalcium +86.4%
Contains more PotassiumPotassium +104.8%
Contains more CopperCopper +91.2%
Contains more ZincZinc +132%
Contains more PhosphorusPhosphorus +110.3%
Contains more ManganeseManganese +176.5%
Contains more SeleniumSelenium +250%
~equal in Iron ~0.62mg

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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
Okra
Okra
7
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 +70.4%
Contains more Vitamin B2Vitamin B2 +61.7%
Contains more Vitamin KVitamin K +53%
Contains more CholineCholine +37.4%
Contains more Vitamin CVitamin C +137.1%
Contains more Vitamin AVitamin A +12.5%
Contains more Vitamin B1Vitamin B1 +170.3%
Contains more Vitamin B3Vitamin B3 +62.9%
Contains more Vitamin B5Vitamin B5 +231.1%
Contains more Vitamin B6Vitamin B6 +283.9%
Contains more FolateFolate +81.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Green beans Okra DV% diff.
Manganese 0.285mg 0.788mg 22%
Vitamin C 9.7mg 23mg 15%
Vitamin K 47.9µg 31.3µg 14%
Vitamin B6 0.056mg 0.215mg 12%
Vitamin B1 0.074mg 0.2mg 11%
Magnesium 18mg 57mg 9%
Folate 33µg 60µg 7%
Copper 0.057mg 0.109mg 6%
Potassium 146mg 299mg 5%
Phosphorus 29mg 61mg 5%
Calcium 44mg 82mg 4%
Vitamin B5 0.074mg 0.245mg 3%
Zinc 0.25mg 0.58mg 3%
Vitamin B2 0.097mg 0.06mg 3%
Vitamin B3 0.614mg 1mg 2%
Choline 16.9mg 12.3mg 1%
Polyunsaturated fat 0.145g 0.027g 1%
Selenium 0.2µg 0.7µg 1%
Fructose 0.57g 1%
Vitamin E 0.46mg 0.27mg 1%
Calories 35kcal 33kcal 0%
Protein 1.89g 1.93g 0%
Fats 0.28g 0.19g 0%
Carbs 7.88g 7.45g 0%
Net carbs 4.68g 4.25g N/A
Iron 0.65mg 0.62mg 0%
Sugar 3.63g 1.48g N/A
Fiber 3.2g 3.2g 0%
Starch 0.34g 0%
Sodium 1mg 7mg 0%
Vitamin A 32µg 36µg 0%
Saturated fat 0.064g 0.026g 0%
Monounsaturated fat 0.011g 0.017g 0%
Tryptophan 0.02mg 0.017mg 0%
Threonine 0.082mg 0.065mg 0%
Isoleucine 0.069mg 0.069mg 0%
Leucine 0.116mg 0.105mg 0%
Lysine 0.091mg 0.081mg 0%
Methionine 0.023mg 0.021mg 0%
Phenylalanine 0.069mg 0.065mg 0%
Valine 0.093mg 0.091mg 0%
Histidine 0.035mg 0.031mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 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 +47.4%
Contains more OtherOther +16.4%
~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% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 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 +437%
Contains less Sat. FatSaturated fat -59.4%
Contains more Mono. FatMonounsaturated fat +54.5%

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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. Green beans - 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.