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  6. Edamame vs. Okra

Edamame vs. Okra — In-Depth Nutrition Comparison

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Significant differences between Edamame and Okra

  • Edamame has more Folate, Copper, Iron, Phosphorus, Manganese, Choline, Fiber, and Vitamin B2, however, Okra is richer in Vitamin C, and Vitamin B6.
  • Edamame covers your daily Folate needs 63% more than Okra.
  • Okra has 5 times less Choline than Edamame. Edamame has 56.3mg of Choline, while Okra has 12.3mg.

Specific food types used in this comparison are Edamame, frozen, prepared and Okra, raw.

Infographic

Edamame 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.
Edamame
Edamame
9
:
1
Okra
Okra
Contains more Iron +266.1%
Contains more Magnesium +12.3%
Contains more Phosphorus +177%
Contains more Potassium +45.8%
Contains less Sodium -14.3%
Contains more Zinc +136.2%
Contains more Copper +216.5%
Contains more Manganese +29.9%
Contains more Selenium +14.3%
Contains more Calcium +30.2%
Edamame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 86% 46% 73% 39% 1% 38% 115% 134% 5%
Okra
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Contains more Iron +266.1%
Contains more Magnesium +12.3%
Contains more Phosphorus +177%
Contains more Potassium +45.8%
Contains less Sodium -14.3%
Contains more Zinc +136.2%
Contains more Copper +216.5%
Contains more Manganese +29.9%
Contains more Selenium +14.3%
Contains more Calcium +30.2%

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.
Edamame
Edamame
4
:
5
Okra
Okra
Contains more Vitamin E +151.9%
Contains more Vitamin B2 +158.3%
Contains more Vitamin B5 +61.2%
Contains more Folate +418.3%
Contains more Vitamin A +140.3%
Contains more Vitamin C +277%
Contains more Vitamin B6 +115%
Contains more Vitamin K +17.2%
Equal in Vitamin B1 - 0.2
Equal in Vitamin B3 - 1
Edamame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 18% 14% 0% 21% 50% 36% 18% 24% 24% 234% 0% 67%
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 +151.9%
Contains more Vitamin B2 +158.3%
Contains more Vitamin B5 +61.2%
Contains more Folate +418.3%
Contains more Vitamin A +140.3%
Contains more Vitamin C +277%
Contains more Vitamin B6 +115%
Contains more Vitamin K +17.2%
Equal in Vitamin B1 - 0.2
Equal in Vitamin B3 - 1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Edamame
Edamame
4
:
1
Okra
Okra
Contains more Protein +517.1%
Contains more Fats +2636.8%
Contains more Carbs +19.6%
Contains more Other +42.4%
Contains more Water +23.1%
Edamame
12% 5% 9% 73%
Protein: 11.91 g
Fats: 5.2 g
Carbs: 8.91 g
Water: 72.77 g
Other: 1.21 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 Protein +517.1%
Contains more Fats +2636.8%
Contains more Carbs +19.6%
Contains more Other +42.4%
Contains more Water +23.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Edamame
Edamame
2
:
1
Okra
Okra
Contains more Monounsaturated Fat +7441.2%
Contains more Polyunsaturated fat +7885.2%
Contains less Saturated Fat -95.8%
Edamame
15% 32% 53%
Saturated Fat: 0.62 g
Monounsaturated Fat: 1.282 g
Polyunsaturated fat: 2.156 g
Okra
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Contains more Monounsaturated Fat +7441.2%
Contains more Polyunsaturated fat +7885.2%
Contains less Saturated Fat -95.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Edamame
Edamame
3
:
2
Okra
Okra
Contains more Starch +344.1%
Contains more Sucrose +86.7%
Contains more Maltose +∞%
Contains more Glucose +∞%
Contains more Fructose +375%
Edamame
41% 30% 3% 26%
Starch: 1.51 g
Sucrose: 1.12 g
Glucose: 0 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0.95 g
Galactose: 0 g
Okra
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 Starch +344.1%
Contains more Sucrose +86.7%
Contains more Maltose +∞%
Contains more Glucose +∞%
Contains more Fructose +375%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Edamame Okra Opinion
Net carbs 3.71g 4.25g Okra
Protein 11.91g 1.93g Edamame
Fats 5.2g 0.19g Edamame
Carbs 8.91g 7.45g Edamame
Calories 121kcal 33kcal Edamame
Starch 1.51g 0.34g Edamame
Fructose 0.12g 0.57g Okra
Sugar 2.18g 1.48g Okra
Fiber 5.2g 3.2g Edamame
Calcium 63mg 82mg Okra
Iron 2.27mg 0.62mg Edamame
Magnesium 64mg 57mg Edamame
Phosphorus 169mg 61mg Edamame
Potassium 436mg 299mg Edamame
Sodium 6mg 7mg Edamame
Zinc 1.37mg 0.58mg Edamame
Copper 0.345mg 0.109mg Edamame
Manganese 1.024mg 0.788mg Edamame
Selenium 0.8µg 0.7µg Edamame
Vitamin A 298IU 716IU Okra
Vitamin A RAE 15µg 36µg Okra
Vitamin E 0.68mg 0.27mg Edamame
Vitamin C 6.1mg 23mg Okra
Vitamin B1 0.2mg 0.2mg
Vitamin B2 0.155mg 0.06mg Edamame
Vitamin B3 0.915mg 1mg Okra
Vitamin B5 0.395mg 0.245mg Edamame
Vitamin B6 0.1mg 0.215mg Okra
Folate 311µg 60µg Edamame
Vitamin K 26.7µg 31.3µg Okra
Tryptophan 0.126mg 0.017mg Edamame
Threonine 0.331mg 0.065mg Edamame
Isoleucine 0.3mg 0.069mg Edamame
Leucine 0.745mg 0.105mg Edamame
Lysine 0.745mg 0.081mg Edamame
Methionine 0.141mg 0.021mg Edamame
Phenylalanine 0.488mg 0.065mg Edamame
Valine 0.324mg 0.091mg Edamame
Histidine 0.267mg 0.031mg Edamame
Trans Fat 0.009g 0g Okra
Saturated Fat 0.62g 0.026g Okra
Omega-3 - EPA 0.003g 0g Edamame
Monounsaturated Fat 1.282g 0.017g Edamame
Polyunsaturated fat 2.156g 0.027g Edamame
Omega-6 - Eicosadienoic acid 0.002g Edamame
Omega-6 - Linoleic acid 1.789g Edamame
Omega-3 - ALA 0.358g Edamame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Edamame 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
42%
Edamame
33%
Okra
Minerals Daily Need Coverage Score
55%
Edamame
30%
Okra

Comparison summary

Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 0.7g)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.594g)
Which food contains less Sodium?
Edamame
Edamame contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Edamame
Edamame is lower in glycemic index (difference - 0)
Which food is cheaper?
Edamame
Edamame is cheaper (difference - $1)
Which food is richer in minerals?
Edamame
Edamame is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Edamame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168411/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.