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.
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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 CholineCholine | +357.7% |
| 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% |
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
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~equal in
Galactose
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Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
| Vitamin B2 | 0.155mg | 0.06mg | 7% |
| Zinc | 1.37mg | 0.58mg | 7% |
| Vitamin K | 26.7µg | 31.3µg | 4% |
| Calories | 121kcal | 33kcal | 4% |
| Potassium | 436mg | 299mg | 4% |
| Saturated fat | 0.62g | 0.026g | 3% |
| Vitamin E | 0.68mg | 0.27mg | 3% |
| Monounsaturated fat | 1.282g | 0.017g | 3% |
| Vitamin B5 | 0.395mg | 0.245mg | 3% |
| Vitamin A | 15µg | 36µg | 2% |
| Calcium | 63mg | 82mg | 2% |
| Magnesium | 64mg | 57mg | 2% |
| Fructose | 0.12g | 0.57g | 1% |
| Vitamin B3 | 0.915mg | 1mg | 1% |
| Carbs | 8.91g | 7.45g | 0% |
| Net carbs | 3.71g | 4.25g | N/A |
| 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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
40%
29%
Minerals Daily Need Coverage Score
55%
30%
Comparison summary
Which food is lower in Sugar?
Okra is lower in Sugar (difference - 0.7g)
Which food is lower in Saturated fat?
Okra is lower in Saturated fat (difference - 0.594g)
Which food contains less Sodium?
Edamame contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Edamame is lower in glycemic index (difference - 0)
Which food is cheaper?
Edamame is cheaper (difference - $1)
Which food is richer in minerals?
Edamame is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.