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  6. Black gram vs. Okra

Black gram vs. Okra — In-Depth Nutrition Comparison

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Differences between black gram and okra

  • Black gram has more copper, iron, fiber, magnesium, phosphorus, folate, manganese, zinc, and potassium, while okra has more vitamin C.
  • Black gram's daily need coverage for copper is 97% higher.
  • Okra contains 12 times less iron than black gram. Black gram contains 7.57mg of iron, while okra contains 0.62mg.

The food types used in this comparison are Mungo beans, mature seeds, raw and Okra, raw.

Infographic

Black gram 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 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
Okra
Okra
1
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 +368.4%
Contains more CalciumCalcium +68.3%
Contains more PotassiumPotassium +228.8%
Contains more IronIron +1121%
Contains more CopperCopper +800%
Contains more ZincZinc +477.6%
Contains more PhosphorusPhosphorus +521.3%
Contains more ManganeseManganese +93.8%
Contains more SeleniumSelenium +1071.4%
Contains less SodiumSodium -81.6%

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 0% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 0%
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 B1Vitamin B1 +36.5%
Contains more Vitamin B2Vitamin B2 +323.3%
Contains more Vitamin B3Vitamin B3 +44.7%
Contains more Vitamin B5Vitamin B5 +269.8%
Contains more Vitamin B6Vitamin B6 +30.7%
Contains more FolateFolate +260%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +3500%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black gram Okra DV% diff.
Copper 0.981mg 0.109mg 97%
Iron 7.57mg 0.62mg 87%
Fiber 18.3g 3.2g 60%
Magnesium 267mg 57mg 50%
Protein 25.21g 1.93g 47%
Phosphorus 379mg 61mg 45%
Folate 216µg 60µg 39%
Manganese 1.527mg 0.788mg 32%
Vitamin C 0mg 23mg 26%
Vitamin K 31.3µg 26%
Zinc 3.35mg 0.58mg 25%
Potassium 983mg 299mg 20%
Carbs 58.99g 7.45g 17%
Calories 341kcal 33kcal 15%
Vitamin B2 0.254mg 0.06mg 15%
Selenium 8.2µg 0.7µg 14%
Vitamin B5 0.906mg 0.245mg 13%
Polyunsaturated fat 1.071g 0.027g 7%
Vitamin B1 0.273mg 0.2mg 6%
Calcium 138mg 82mg 6%
Vitamin B6 0.281mg 0.215mg 5%
Vitamin A 1µg 36µg 4%
Vitamin B3 1.447mg 1mg 3%
Vitamin E 0.27mg 2%
Fats 1.64g 0.19g 2%
Choline 12.3mg 2%
Fructose 0.57g 1%
Sodium 38mg 7mg 1%
Net carbs 40.69g 4.25g N/A
Sugar 1.48g N/A
Starch 0.34g 0%
Saturated fat 0.114g 0.026g 0%
Monounsaturated fat 0.085g 0.017g 0%
Tryptophan 0.263mg 0.017mg 0%
Threonine 0.875mg 0.065mg 0%
Isoleucine 1.287mg 0.069mg 0%
Leucine 2.089mg 0.105mg 0%
Lysine 1.674mg 0.081mg 0%
Methionine 0.367mg 0.021mg 0%
Phenylalanine 1.473mg 0.065mg 0%
Valine 1.416mg 0.091mg 0%
Histidine 0.706mg 0.031mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 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 +1206.2%
Contains more FatsFats +763.2%
Contains more CarbsCarbs +691.8%
Contains more OtherOther +295.3%
Contains more WaterWater +729.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 7% 84%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 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 +400%
Contains more Poly. FatPolyunsaturated fat +3866.7%
Contains less Sat. FatSaturated fat -77.2%

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. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/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.