Okra vs. Bean raw — In-Depth Nutrition Comparison
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Significant differences between okra and bean raw
- Okra has more vitamin K; however, bean raw is richer in folate, copper, iron, phosphorus, selenium, fiber, vitamin B1, potassium, and magnesium.
- Bean raw covers your daily folate needs 116% more than okra.
- Bean raw has 6 times less vitamin K than okra. Okra has 31.3µg of vitamin K, while bean raw has 5.6µg.
Specific food types used in this comparison are Okra, raw and Beans, pinto, mature seeds, 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 less SodiumSodium | -41.7% |
| Contains more MagnesiumMagnesium | +208.8% |
| Contains more CalciumCalcium | +37.8% |
| Contains more PotassiumPotassium | +365.9% |
| Contains more IronIron | +717.7% |
| Contains more CopperCopper | +719.3% |
| Contains more ZincZinc | +293.1% |
| Contains more PhosphorusPhosphorus | +573.8% |
| Contains more ManganeseManganese | +45.7% |
| Contains more SeleniumSelenium | +3885.7% |
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 CVitamin C | +265.1% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +28.6% |
| Contains more Vitamin KVitamin K | +458.9% |
| Contains more Vitamin B1Vitamin B1 | +256.5% |
| Contains more Vitamin B2Vitamin B2 | +253.3% |
| Contains more Vitamin B3Vitamin B3 | +17.4% |
| Contains more Vitamin B5Vitamin B5 | +220.4% |
| Contains more Vitamin B6Vitamin B6 | +120.5% |
| Contains more FolateFolate | +775% |
| Contains more CholineCholine | +438.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 60µg | 525µg | 116% |
| Copper | 0.109mg | 0.893mg | 87% |
| Iron | 0.62mg | 5.07mg | 56% |
| Phosphorus | 61mg | 411mg | 50% |
| Fiber | 3.2g | 15.5g | 49% |
| Selenium | 0.7µg | 27.9µg | 49% |
| Vitamin B1 | 0.2mg | 0.713mg | 43% |
| Protein | 1.93g | 21.42g | 39% |
| Potassium | 299mg | 1393mg | 32% |
| Magnesium | 57mg | 176mg | 28% |
| Vitamin K | 31.3µg | 5.6µg | 21% |
| Vitamin B6 | 0.215mg | 0.474mg | 20% |
| Vitamin C | 23mg | 6.3mg | 19% |
| Carbs | 7.45g | 62.55g | 18% |
| Manganese | 0.788mg | 1.148mg | 16% |
| Calories | 33kcal | 347kcal | 16% |
| Zinc | 0.58mg | 2.28mg | 15% |
| Starch | 0.34g | 34.17g | 14% |
| Vitamin B2 | 0.06mg | 0.212mg | 12% |
| Vitamin B5 | 0.245mg | 0.785mg | 11% |
| Choline | 12.3mg | 66.2mg | 10% |
| Vitamin A | 36µg | 0µg | 4% |
| Polyunsaturated fat | 0.027g | 0.407g | 3% |
| Calcium | 82mg | 113mg | 3% |
| Fats | 0.19g | 1.23g | 2% |
| Fructose | 0.57g | 0g | 1% |
| Monounsaturated fat | 0.017g | 0.229g | 1% |
| Saturated fat | 0.026g | 0.235g | 1% |
| Vitamin B3 | 1mg | 1.174mg | 1% |
| Net carbs | 4.25g | 47.05g | N/A |
| Sugar | 1.48g | 2.11g | N/A |
| Sodium | 7mg | 12mg | 0% |
| Vitamin E | 0.27mg | 0.21mg | 0% |
| Tryptophan | 0.017mg | 0.237mg | 0% |
| Threonine | 0.065mg | 0.81mg | 0% |
| Isoleucine | 0.069mg | 0.871mg | 0% |
| Leucine | 0.105mg | 1.558mg | 0% |
| Lysine | 0.081mg | 1.356mg | 0% |
| Methionine | 0.021mg | 0.259mg | 0% |
| Phenylalanine | 0.065mg | 1.095mg | 0% |
| Valine | 0.091mg | 0.998mg | 0% |
| Histidine | 0.031mg | 0.556mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +690.6% |
| Contains more ProteinProtein | +1009.8% |
| Contains more FatsFats | +547.4% |
| Contains more CarbsCarbs | +739.6% |
| Contains more OtherOther | +308.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -88.9% |
| Contains more Mono. FatMonounsaturated fat | +1247.1% |
| Contains more Poly. FatPolyunsaturated fat | +1407.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more GlucoseGlucose | +146.2% |
| Contains more FructoseFructose | +∞% |
| Contains more StarchStarch | +9950% |
| Contains more SucroseSucrose | +230% |
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