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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, 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.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 19% 38% 85% 115% 37% 72% 0.78% 134% 4.4%
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 +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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 20% 0% 5% 14% 50% 36% 17% 24% 23% 0% 67% 233%
Okra
Okra
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 77% 0% 12% 5.4% 50% 14% 19% 15% 50% 0% 78% 45%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.2mg
~equal in Vitamin B3 ~1mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Edamame Okra 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%
Protein per 100 calories 9.8g 5.8g N/A
Calories per 10 g protein 102kcal 171kcal N/A
Weight per 100 calories 83g 303g N/A
Unsaturated / Saturated Fat ratio 5.5 1.7 N/A
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
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
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 +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
15% 32% 53%
Saturated fat: Sat. Fat 0.62 g
Monounsaturated fat: Mono. Fat 1.282 g
Polyunsaturated fat: Poly. Fat 2.156 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 +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
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
Okra
2
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 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 ~0g

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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. 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.