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Okra vs. Navy beans — In-Depth Nutrition Comparison

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What are the main differences between Okra and Navy beans?

  • Okra is richer in Vitamin K, Vitamin C, Manganese, and Vitamin B6, while Navy beans is higher in Fiber, Iron, Folate, Phosphorus, Copper, and Choline.
  • Navy beans's daily need coverage for Fiber is 29% higher.
  • Navy beans has 52 times less Vitamin K than Okra. Okra has 31.3µg of Vitamin K, while Navy beans has 0.6µg.

We used Okra, raw and Beans, navy, mature seeds, cooked, boiled, without salt types in this comparison.

Infographic

Okra vs Navy beans 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
2
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 38% 21% 34% 89% 70% 28% 62% 0% 69% 16%
Contains more CalciumCalcium +18.8%
Contains more ManganeseManganese +49.5%
Contains more PotassiumPotassium +30.1%
Contains more IronIron +280.6%
Contains more CopperCopper +92.7%
Contains more ZincZinc +77.6%
Contains more PhosphorusPhosphorus +136.1%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +314.3%
~equal in Magnesium ~53mg

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
6
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% 43% 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 3% 0% 0.2% 0% 59% 15% 12% 16% 32% 0% 1.5% 105% 24%
Contains more Vitamin CVitamin C +2455.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2600%
Contains more Vitamin B3Vitamin B3 +54.1%
Contains more Vitamin B6Vitamin B6 +55.8%
Contains more Vitamin KVitamin K +5116.7%
Contains more Vitamin B1Vitamin B1 +18.5%
Contains more FolateFolate +133.3%
Contains more CholineCholine +263.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.066mg
~equal in Vitamin B5 ~0.266mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 g
Contains more WaterWater +40.4%
Contains more ProteinProtein +326.4%
Contains more FatsFats +226.3%
Contains more CarbsCarbs +249.7%
Contains more OtherOther +51.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
13% 19% 67%
Saturated Fat: Sat. Fat 0.098 g
Monounsaturated Fat: Mono. Fat 0.142 g
Polyunsaturated fat: Poly. Fat 0.49 g
Contains less Sat. FatSaturated Fat -73.5%
Contains more Mono. FatMonounsaturated Fat +735.3%
Contains more Poly. FatPolyunsaturated fat +1714.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Okra
3
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
98% 2%
Starch: 15.4 g
Sucrose: 0.37 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +62.2%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more StarchStarch +4429.4%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Okra Navy beans Opinion
Calories 33kcal 140kcal Navy beans
Protein 1.93g 8.23g Navy beans
Fats 0.19g 0.62g Navy beans
Vitamin C 23mg 0.9mg Okra
Net carbs 4.25g 15.55g Navy beans
Carbs 7.45g 26.05g Navy beans
Magnesium 57mg 53mg Okra
Calcium 82mg 69mg Okra
Potassium 299mg 389mg Navy beans
Iron 0.62mg 2.36mg Navy beans
Sugar 1.48g 0.37g Navy beans
Fiber 3.2g 10.5g Navy beans
Copper 0.109mg 0.21mg Navy beans
Zinc 0.58mg 1.03mg Navy beans
Starch 0.34g 15.4g Navy beans
Phosphorus 61mg 144mg Navy beans
Sodium 7mg 0mg Navy beans
Vitamin A 716IU 0IU Okra
Vitamin A 36µg 0µg Okra
Vitamin E 0.27mg 0.01mg Okra
Manganese 0.788mg 0.527mg Okra
Selenium 0.7µg 2.9µg Navy beans
Vitamin B1 0.2mg 0.237mg Navy beans
Vitamin B2 0.06mg 0.066mg Navy beans
Vitamin B3 1mg 0.649mg Okra
Vitamin B5 0.245mg 0.266mg Navy beans
Vitamin B6 0.215mg 0.138mg Okra
Vitamin K 31.3µg 0.6µg Okra
Folate 60µg 140µg Navy beans
Choline 12.3mg 44.7mg Navy beans
Saturated Fat 0.026g 0.098g Okra
Monounsaturated Fat 0.017g 0.142g Navy beans
Polyunsaturated fat 0.027g 0.49g Navy beans
Tryptophan 0.017mg 0.1mg Navy beans
Threonine 0.065mg 0.289mg Navy beans
Isoleucine 0.069mg 0.387mg Navy beans
Leucine 0.105mg 0.7mg Navy beans
Lysine 0.081mg 0.52mg Navy beans
Methionine 0.021mg 0.111mg Navy beans
Phenylalanine 0.065mg 0.471mg Navy beans
Valine 0.091mg 0.504mg Navy beans
Histidine 0.031mg 0.206mg Navy beans
Fructose 0.57g 0g Okra
Omega-3 - ALA 0.177g Navy beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Navy beans
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
31%
Okra
21%
Navy beans
Minerals Daily Need Coverage Score
30%
Okra
43%
Navy beans

Comparison summary

Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.072g)
Which food is cheaper?
Okra
Okra is cheaper (difference - $0.3)
Which food is lower in Cholesterol?
Navy beans
Navy beans is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Navy beans
Navy beans is lower in Sugar (difference - 1.11g)
Which food contains less Sodium?
Navy beans
Navy beans contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Navy beans
Navy beans is lower in glycemic index (difference - 39)
Which food is richer in minerals?
?
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.
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. Navy beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/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.