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  6. Okra vs. Kidney beans raw

Okra vs. Kidney beans raw — In-Depth Nutrition Comparison

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A recap on differences between okra and kidney beans raw

  • Okra is higher in vitamin C, yet kidney beans raw is higher in iron, copper, fiber, folate, phosphorus, potassium, vitamin B1, zinc, and magnesium.
  • Kidney beans raw covers your daily iron needs 95% more than okra.
  • Okra contains 5 times more vitamin C than kidney beans raw. While okra contains 23mg of vitamin C, kidney beans raw contains only 4.5mg.

Food varieties used in this article are Okra, raw and Beans, kidney, all types, mature seeds, raw.

Infographic

Okra vs Kidney beans 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
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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Contains less SodiumSodium -70.8%
Contains more MagnesiumMagnesium +145.6%
Contains more CalciumCalcium +74.4%
Contains more PotassiumPotassium +370.2%
Contains more IronIron +1222.6%
Contains more CopperCopper +778.9%
Contains more ZincZinc +381%
Contains more PhosphorusPhosphorus +567.2%
Contains more ManganeseManganese +29.6%
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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Contains more Vitamin CVitamin C +411.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +22.7%
Contains more Vitamin KVitamin K +64.7%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +164.5%
Contains more Vitamin B2Vitamin B2 +265%
Contains more Vitamin B3Vitamin B3 +106%
Contains more Vitamin B5Vitamin B5 +218.4%
Contains more Vitamin B6Vitamin B6 +84.7%
Contains more FolateFolate +556.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Okra Kidney beans raw DV% diff.
Iron 0.62mg 8.2mg 95%
Copper 0.109mg 0.958mg 94%
Fiber 3.2g 24.9g 87%
Folate 60µg 394µg 84%
Phosphorus 61mg 407mg 49%
Protein 1.93g 23.58g 43%
Potassium 299mg 1406mg 33%
Vitamin B1 0.2mg 0.529mg 27%
Vitamin C 23mg 4.5mg 21%
Magnesium 57mg 140mg 20%
Zinc 0.58mg 2.79mg 20%
Carbs 7.45g 60.01g 18%
Calories 33kcal 333kcal 15%
Vitamin B6 0.215mg 0.397mg 14%
Vitamin B2 0.06mg 0.219mg 12%
Vitamin B5 0.245mg 0.78mg 11%
Manganese 0.788mg 1.021mg 10%
Vitamin K 31.3µg 19µg 10%
Vitamin B3 1mg 2.06mg 7%
Calcium 82mg 143mg 6%
Selenium 0.7µg 3.2µg 5%
Vitamin A 36µg 0µg 4%
Polyunsaturated fat 0.027g 0.457g 3%
Choline 12.3mg 2%
Fructose 0.57g 1%
Fats 0.19g 0.83g 1%
Sodium 7mg 24mg 1%
Net carbs 4.25g 35.11g N/A
Sugar 1.48g 2.23g N/A
Starch 0.34g 0%
Vitamin E 0.27mg 0.22mg 0%
Saturated fat 0.026g 0.12g 0%
Monounsaturated fat 0.017g 0.064g 0%
Tryptophan 0.017mg 0.279mg 0%
Threonine 0.065mg 0.992mg 0%
Isoleucine 0.069mg 1.041mg 0%
Leucine 0.105mg 1.882mg 0%
Lysine 0.081mg 1.618mg 0%
Methionine 0.021mg 0.355mg 0%
Phenylalanine 0.065mg 1.275mg 0%
Valine 0.091mg 1.233mg 0%
Histidine 0.031mg 0.656mg 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
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more WaterWater +662.4%
Contains more ProteinProtein +1121.8%
Contains more FatsFats +336.8%
Contains more CarbsCarbs +705.5%
Contains more OtherOther +350.6%

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
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
Contains less Sat. FatSaturated fat -78.3%
Contains more Mono. FatMonounsaturated fat +276.5%
Contains more Poly. FatPolyunsaturated fat +1592.6%

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.