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, and fiber; however, okra is richer in vitamin C, vitamin B6, and vitamin A.
- 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.
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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.
| Contains more MagnesiumMagnesium | +12.3% |
| Contains more PotassiumPotassium | +45.8% |
| Contains more IronIron | +266.1% |
| Contains more CopperCopper | +216.5% |
| Contains more ZincZinc | +136.2% |
| Contains more PhosphorusPhosphorus | +177% |
| Contains less SodiumSodium | -14.3% |
| Contains more ManganeseManganese | +29.9% |
| Contains more SeleniumSelenium | +14.3% |
| Contains more CalciumCalcium | +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.
| Contains more Vitamin EVitamin E | +151.9% |
| Contains more Vitamin B2Vitamin B2 | +158.3% |
| Contains more Vitamin B5Vitamin B5 | +61.2% |
| Contains more FolateFolate | +418.3% |
| Contains more Vitamin CVitamin C | +277% |
| Contains more Vitamin AVitamin A | +140% |
| Contains more Vitamin B6Vitamin B6 | +115% |
| Contains more Vitamin KVitamin K | +17.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 311µg | 60µg | 63% |
| Copper | 0.345mg | 0.109mg | 26% |
| Iron | 2.27mg | 0.62mg | 21% |
| Protein | 11.91g | 1.93g | 20% |
| Vitamin C | 6.1mg | 23mg | 19% |
| Phosphorus | 169mg | 61mg | 15% |
| Polyunsaturated fat | 2.156g | 0.027g | 14% |
| Manganese | 1.024mg | 0.788mg | 10% |
| Vitamin B6 | 0.1mg | 0.215mg | 9% |
| Fats | 5.2g | 0.19g | 8% |
| Fiber | 5.2g | 3.2g | 8% |
| Choline | 56.3mg | 12.3mg | 8% |
| Zinc | 1.37mg | 0.58mg | 7% |
| Vitamin B2 | 0.155mg | 0.06mg | 7% |
| Calories | 121kcal | 33kcal | 4% |
| Potassium | 436mg | 299mg | 4% |
| Vitamin K | 26.7µg | 31.3µg | 4% |
| Vitamin E | 0.68mg | 0.27mg | 3% |
| Vitamin B5 | 0.395mg | 0.245mg | 3% |
| Saturated fat | 0.62g | 0.026g | 3% |
| Monounsaturated fat | 1.282g | 0.017g | 3% |
| Magnesium | 64mg | 57mg | 2% |
| Calcium | 63mg | 82mg | 2% |
| Vitamin A | 15µg | 36µg | 2% |
| Vitamin B3 | 0.915mg | 1mg | 1% |
| Fructose | 0.12g | 0.57g | 1% |
| Net carbs | 3.71g | 4.25g | N/A |
| Carbs | 8.91g | 7.45g | 0% |
| Sugar | 2.18g | 1.48g | N/A |
| Starch | 1.51g | 0.34g | 0% |
| Sodium | 6mg | 7mg | 0% |
| Selenium | 0.8µg | 0.7µg | 0% |
| Vitamin B1 | 0.2mg | 0.2mg | 0% |
| Trans fat | 0.009g | 0g | N/A |
| Tryptophan | 0.126mg | 0.017mg | 0% |
| Threonine | 0.331mg | 0.065mg | 0% |
| Isoleucine | 0.3mg | 0.069mg | 0% |
| Leucine | 0.745mg | 0.105mg | 0% |
| Lysine | 0.745mg | 0.081mg | 0% |
| Methionine | 0.141mg | 0.021mg | 0% |
| Phenylalanine | 0.488mg | 0.065mg | 0% |
| Valine | 0.324mg | 0.091mg | 0% |
| Histidine | 0.267mg | 0.031mg | 0% |
| Omega-3 - EPA | 0.003g | 0g | N/A |
| Omega-3 - ALA | 0.358g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A | |
| Omega-6 - Linoleic acid | 1.789g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +517.1% |
| Contains more FatsFats | +2636.8% |
| Contains more CarbsCarbs | +19.6% |
| Contains more OtherOther | +42.4% |
| Contains more WaterWater | +23.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +7441.2% |
| Contains more Poly. FatPolyunsaturated fat | +7885.2% |
| Contains less Sat. FatSaturated fat | -95.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +344.1% |
| Contains more SucroseSucrose | +86.7% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +375% |
~equal in
Lactose
~0g
~equal in
Galactose
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