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  6. Okra vs. Adzuki bean

Okra vs. Adzuki bean — In-Depth Nutrition Comparison

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How are okra and adzuki bean different?

  • Okra is higher in vitamin C; however, adzuki bean is richer in folate, copper, iron, phosphorus, manganese, zinc, fiber, potassium, and vitamin B5.
  • Daily need coverage for folate for adzuki bean is 141% higher.

Okra, raw and Beans, adzuki, mature seeds, raw are the varieties used in this article.

Infographic

Okra vs Adzuki bean 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 91% 20% 111% 187% 365% 137% 163% 0.65% 226% 17%
Contains more CalciumCalcium +24.2%
Contains more MagnesiumMagnesium +122.8%
Contains more PotassiumPotassium +319.4%
Contains more IronIron +703.2%
Contains more CopperCopper +903.7%
Contains more ZincZinc +769%
Contains more PhosphorusPhosphorus +524.6%
Contains less SodiumSodium -28.6%
Contains more ManganeseManganese +119.5%
Contains more SeleniumSelenium +342.9%

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
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 77% 12% 5.4% 0% 50% 14% 19% 15% 50% 0% 78% 45% 6.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0.33% 0% 0% 114% 51% 49% 88% 81% 0% 0% 467% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +3500%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +127.5%
Contains more Vitamin B2Vitamin B2 +266.7%
Contains more Vitamin B3Vitamin B3 +163%
Contains more Vitamin B5Vitamin B5 +500.4%
Contains more Vitamin B6Vitamin B6 +63.3%
Contains more FolateFolate +936.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Okra Adzuki bean DV% diff.
Folate 60µg 622µg 141%
Copper 0.109mg 1.094mg 109%
Iron 0.62mg 4.98mg 55%
Phosphorus 61mg 381mg 46%
Zinc 0.58mg 5.04mg 41%
Manganese 0.788mg 1.73mg 41%
Fiber 3.2g 12.7g 38%
Protein 1.93g 19.87g 36%
Potassium 299mg 1254mg 28%
Vitamin C 23mg 0mg 26%
Vitamin K 31.3µg 26%
Vitamin B5 0.245mg 1.471mg 25%
Vitamin B1 0.2mg 0.455mg 21%
Carbs 7.45g 62.9g 18%
Magnesium 57mg 127mg 17%
Calories 33kcal 329kcal 15%
Vitamin B2 0.06mg 0.22mg 12%
Vitamin B3 1mg 2.63mg 10%
Vitamin B6 0.215mg 0.351mg 10%
Selenium 0.7µg 3.1µg 4%
Vitamin A 36µg 1µg 4%
Choline 12.3mg 2%
Vitamin E 0.27mg 2%
Calcium 82mg 66mg 2%
Fructose 0.57g 1%
Polyunsaturated fat 0.027g 0.113g 1%
Saturated fat 0.026g 0.191g 1%
Fats 0.19g 0.53g 1%
Net carbs 4.25g 50.2g N/A
Sugar 1.48g N/A
Starch 0.34g 0%
Sodium 7mg 5mg 0%
Monounsaturated fat 0.017g 0.05g 0%
Tryptophan 0.017mg 0.191mg 0%
Threonine 0.065mg 0.674mg 0%
Isoleucine 0.069mg 0.791mg 0%
Leucine 0.105mg 1.668mg 0%
Lysine 0.081mg 1.497mg 0%
Methionine 0.021mg 0.21mg 0%
Phenylalanine 0.065mg 1.052mg 0%
Valine 0.091mg 1.023mg 0%
Histidine 0.031mg 0.524mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 g
Contains more WaterWater +566.5%
Contains more ProteinProtein +929.5%
Contains more FatsFats +178.9%
Contains more CarbsCarbs +744.3%
Contains more OtherOther +283.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
54% 14% 32%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains less Sat. FatSaturated fat -86.4%
Contains more Mono. FatMonounsaturated fat +194.1%
Contains more Poly. FatPolyunsaturated fat +318.5%

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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/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.