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  6. Okra vs. Black turtle bean

Okra vs. Black turtle bean — In-Depth Nutrition Comparison

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The main differences between okra and black turtle bean

  • Okra is richer in vitamin C and vitamin K, yet black turtle bean is richer in iron, copper, folate, vitamin B1, phosphorus, fiber, potassium, and magnesium.
  • Daily need coverage for iron for black turtle bean is 101% higher.

Food types used in this article are Okra, raw and Beans, black turtle, mature seeds, raw.

Infographic

Okra vs Black turtle 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 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Contains less SodiumSodium -22.2%
Contains more MagnesiumMagnesium +180.7%
Contains more CalciumCalcium +95.1%
Contains more PotassiumPotassium +401.7%
Contains more IronIron +1303.2%
Contains more CopperCopper +817.4%
Contains more ZincZinc +279.3%
Contains more PhosphorusPhosphorus +621.3%
Contains more ManganeseManganese +26.9%
Contains more SeleniumSelenium +357.1%

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% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +28.6%
Contains more Vitamin KVitamin K +458.9%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +350%
Contains more Vitamin B2Vitamin B2 +221.7%
Contains more Vitamin B3Vitamin B3 +95.5%
Contains more Vitamin B5Vitamin B5 +266.9%
Contains more Vitamin B6Vitamin B6 +33%
Contains more FolateFolate +640%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Okra Black turtle bean DV% diff.
Iron 0.62mg 8.7mg 101%
Copper 0.109mg 1mg 99%
Folate 60µg 444µg 96%
Vitamin B1 0.2mg 0.9mg 58%
Phosphorus 61mg 440mg 54%
Fiber 3.2g 15.5g 49%
Protein 1.93g 21.25g 39%
Potassium 299mg 1500mg 35%
Vitamin C 23mg 0mg 26%
Magnesium 57mg 160mg 25%
Vitamin K 31.3µg 5.6µg 21%
Carbs 7.45g 63.25g 19%
Calories 33kcal 339kcal 15%
Zinc 0.58mg 2.2mg 15%
Vitamin B5 0.245mg 0.899mg 13%
Vitamin B2 0.06mg 0.193mg 10%
Manganese 0.788mg 1mg 9%
Calcium 82mg 160mg 8%
Vitamin B3 1mg 1.955mg 6%
Vitamin B6 0.215mg 0.286mg 5%
Selenium 0.7µg 3.2µg 5%
Vitamin A 36µg 0µg 4%
Polyunsaturated fat 0.027g 0.387g 2%
Choline 12.3mg 2%
Saturated fat 0.026g 0.232g 1%
Fats 0.19g 0.9g 1%
Fructose 0.57g 1%
Net carbs 4.25g 47.75g N/A
Sugar 1.48g 2.12g N/A
Starch 0.34g 0%
Sodium 7mg 9mg 0%
Vitamin E 0.27mg 0.21mg 0%
Monounsaturated fat 0.017g 0.078g 0%
Tryptophan 0.017mg 0.252mg 0%
Threonine 0.065mg 0.894mg 0%
Isoleucine 0.069mg 0.938mg 0%
Leucine 0.105mg 1.697mg 0%
Lysine 0.081mg 1.459mg 0%
Methionine 0.021mg 0.32mg 0%
Phenylalanine 0.065mg 1.149mg 0%
Valine 0.091mg 1.112mg 0%
Histidine 0.031mg 0.592mg 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
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Contains more WaterWater +714.4%
Contains more ProteinProtein +1001%
Contains more FatsFats +373.7%
Contains more CarbsCarbs +749%
Contains more OtherOther +323.5%

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
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
Contains less Sat. FatSaturated fat -88.8%
Contains more Mono. FatMonounsaturated fat +358.8%
Contains more Poly. FatPolyunsaturated fat +1333.3%

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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.