Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Okra
  5. Compare
  6. Okra vs. Bean raw

Okra vs. Bean raw — In-Depth Nutrition Comparison

Compare

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.

Infographic

Okra vs Bean raw 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.
Okra
Okra
1
:
9
Bean raw
Bean raw
Contains less Sodium -41.7%
Contains more Calcium +37.8%
Contains more Iron +717.7%
Contains more Magnesium +208.8%
Contains more Phosphorus +573.8%
Contains more Potassium +365.9%
Contains more Zinc +293.1%
Contains more Copper +719.3%
Contains more Manganese +45.7%
Contains more Selenium +3885.7%
Okra
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 191% 126% 177% 123% 2% 63% 298% 150% 153%
Contains less Sodium -41.7%
Contains more Calcium +37.8%
Contains more Iron +717.7%
Contains more Magnesium +208.8%
Contains more Phosphorus +573.8%
Contains more Potassium +365.9%
Contains more Zinc +293.1%
Contains more Copper +719.3%
Contains more Manganese +45.7%
Contains more Selenium +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.
Okra
Okra
4
:
6
Bean raw
Bean raw
Contains more Vitamin A +∞%
Contains more Vitamin E +28.6%
Contains more Vitamin C +265.1%
Contains more Vitamin K +458.9%
Contains more Vitamin B1 +256.5%
Contains more Vitamin B2 +253.3%
Contains more Vitamin B3 +17.4%
Contains more Vitamin B5 +220.4%
Contains more Vitamin B6 +120.5%
Contains more Folate +775%
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%
Bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 14%
Contains more Vitamin A +∞%
Contains more Vitamin E +28.6%
Contains more Vitamin C +265.1%
Contains more Vitamin K +458.9%
Contains more Vitamin B1 +256.5%
Contains more Vitamin B2 +253.3%
Contains more Vitamin B3 +17.4%
Contains more Vitamin B5 +220.4%
Contains more Vitamin B6 +120.5%
Contains more Folate +775%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
Okra
1
:
4
Bean raw
Bean raw
Contains more Water +690.6%
Contains more Protein +1009.8%
Contains more Fats +547.4%
Contains more Carbs +739.6%
Contains more Other +308.2%
Okra
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
Bean raw
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more Water +690.6%
Contains more Protein +1009.8%
Contains more Fats +547.4%
Contains more Carbs +739.6%
Contains more Other +308.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okra
Okra
1
:
2
Bean raw
Bean raw
Contains less Saturated Fat -88.9%
Contains more Monounsaturated Fat +1247.1%
Contains more Polyunsaturated fat +1407.4%
Okra
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Bean raw
27% 26% 47%
Saturated Fat: 0.235 g
Monounsaturated Fat: 0.229 g
Polyunsaturated fat: 0.407 g
Contains less Saturated Fat -88.9%
Contains more Monounsaturated Fat +1247.1%
Contains more Polyunsaturated fat +1407.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Okra
Okra
2
:
2
Bean raw
Bean raw
Contains more Glucose +146.2%
Contains more Fructose +∞%
Contains more Starch +9950%
Contains more Sucrose +230%
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
Bean raw
94% 5%
Starch: 34.17 g
Sucrose: 1.98 g
Glucose: 0.13 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Glucose +146.2%
Contains more Fructose +∞%
Contains more Starch +9950%
Contains more Sucrose +230%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Okra Bean raw Opinion
Net carbs 4.25g 47.05g Bean raw
Protein 1.93g 21.42g Bean raw
Fats 0.19g 1.23g Bean raw
Carbs 7.45g 62.55g Bean raw
Calories 33kcal 347kcal Bean raw
Starch 0.34g 34.17g Bean raw
Fructose 0.57g 0g Okra
Sugar 1.48g 2.11g Okra
Fiber 3.2g 15.5g Bean raw
Calcium 82mg 113mg Bean raw
Iron 0.62mg 5.07mg Bean raw
Magnesium 57mg 176mg Bean raw
Phosphorus 61mg 411mg Bean raw
Potassium 299mg 1393mg Bean raw
Sodium 7mg 12mg Okra
Zinc 0.58mg 2.28mg Bean raw
Copper 0.109mg 0.893mg Bean raw
Manganese 0.788mg 1.148mg Bean raw
Selenium 0.7µg 27.9µg Bean raw
Vitamin A 716IU 0IU Okra
Vitamin A RAE 36µg 0µg Okra
Vitamin E 0.27mg 0.21mg Okra
Vitamin C 23mg 6.3mg Okra
Vitamin B1 0.2mg 0.713mg Bean raw
Vitamin B2 0.06mg 0.212mg Bean raw
Vitamin B3 1mg 1.174mg Bean raw
Vitamin B5 0.245mg 0.785mg Bean raw
Vitamin B6 0.215mg 0.474mg Bean raw
Folate 60µg 525µg Bean raw
Vitamin K 31.3µg 5.6µg Okra
Tryptophan 0.017mg 0.237mg Bean raw
Threonine 0.065mg 0.81mg Bean raw
Isoleucine 0.069mg 0.871mg Bean raw
Leucine 0.105mg 1.558mg Bean raw
Lysine 0.081mg 1.356mg Bean raw
Methionine 0.021mg 0.259mg Bean raw
Phenylalanine 0.065mg 1.095mg Bean raw
Valine 0.091mg 0.998mg Bean raw
Histidine 0.031mg 0.556mg Bean raw
Saturated Fat 0.026g 0.235g Okra
Monounsaturated Fat 0.017g 0.229g Bean raw
Polyunsaturated fat 0.027g 0.407g Bean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Bean raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
33%
Okra
70%
Bean raw
Minerals Daily Need Coverage Score
30%
Okra
131%
Bean raw

Comparison summary

Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 0.63g)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.209g)
Which food is cheaper?
Okra
Okra is cheaper (difference - $0.5)
Which food is lower in glycemic index?
Bean raw
Bean raw is lower in glycemic index (difference - 33)
Which food is richer in minerals?
Bean raw
Bean raw 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. Okra - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169260/nutrients
  2. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.