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. Navy bean raw

Okra vs. Navy bean raw — In-Depth Nutrition Comparison

Compare

The main differences between okra and navy bean raw

  • Okra is richer in manganese, vitamin A, and calcium, yet navy bean raw is richer in copper, folate, iron, vitamin B1, vitamin B2, vitamin B5, and magnesium.
  • Daily need coverage for copper for navy bean raw is 27% higher.
  • Okra contains 179 times more vitamin A than navy bean raw. Okra contains 716IU of vitamin A, while navy bean raw contains 4IU.

Food types used in this article are Okra, raw and Beans, navy, mature seeds, sprouted, raw.

Infographic

Okra vs Navy 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
4
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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more CalciumCalcium +446.7%
Contains less SodiumSodium -46.2%
Contains more ManganeseManganese +93.1%
Contains more SeleniumSelenium +16.7%
Contains more MagnesiumMagnesium +77.2%
Contains more IronIron +211.3%
Contains more CopperCopper +226.6%
Contains more ZincZinc +53.4%
Contains more PhosphorusPhosphorus +63.9%
~equal in Potassium ~307mg

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
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% 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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin CVitamin C +22.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +12.6%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +95%
Contains more Vitamin B2Vitamin B2 +258.3%
Contains more Vitamin B3Vitamin B3 +22%
Contains more Vitamin B5Vitamin B5 +236.7%
Contains more FolateFolate +120%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Okra Navy bean raw DV% diff.
Copper 0.109mg 0.356mg 27%
Vitamin K 31.3µg 26%
Folate 60µg 132µg 18%
Manganese 0.788mg 0.408mg 17%
Vitamin B1 0.2mg 0.39mg 16%
Iron 0.62mg 1.93mg 16%
Fiber 3.2g 13%
Vitamin B5 0.245mg 0.825mg 12%
Vitamin B2 0.06mg 0.215mg 12%
Magnesium 57mg 101mg 10%
Protein 1.93g 6.15g 8%
Calcium 82mg 15mg 7%
Phosphorus 61mg 100mg 6%
Vitamin C 23mg 18.8mg 5%
Vitamin A 36µg 0µg 4%
Polyunsaturated fat 0.027g 0.407g 3%
Zinc 0.58mg 0.89mg 3%
Choline 12.3mg 2%
Vitamin B6 0.215mg 0.191mg 2%
Calories 33kcal 67kcal 2%
Vitamin E 0.27mg 2%
Carbs 7.45g 13.05g 2%
Fructose 0.57g 1%
Fats 0.19g 0.7g 1%
Vitamin B3 1mg 1.22mg 1%
Net carbs 4.25g 13.05g N/A
Potassium 299mg 307mg 0%
Sugar 1.48g N/A
Starch 0.34g 0%
Sodium 7mg 13mg 0%
Selenium 0.7µg 0.6µg 0%
Saturated fat 0.026g 0.085g 0%
Monounsaturated fat 0.017g 0.052g 0%
Tryptophan 0.017mg 0.064mg 0%
Threonine 0.065mg 0.258mg 0%
Isoleucine 0.069mg 0.273mg 0%
Leucine 0.105mg 0.442mg 0%
Lysine 0.081mg 0.35mg 0%
Methionine 0.021mg 0.064mg 0%
Phenylalanine 0.065mg 0.31mg 0%
Valine 0.091mg 0.316mg 0%
Histidine 0.031mg 0.172mg 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
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more WaterWater +13.2%
Contains more ProteinProtein +218.7%
Contains more FatsFats +268.4%
Contains more CarbsCarbs +75.2%
Contains more OtherOther +11.8%

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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains less Sat. FatSaturated fat -69.4%
Contains more Mono. FatMonounsaturated fat +205.9%
Contains more Poly. FatPolyunsaturated fat +1407.4%

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 bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.