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  6. Okra vs. Green beans

Okra vs. Green beans — In-Depth Nutrition Comparison

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Differences between okra and green beans

  • Okra has more manganese, vitamin C, vitamin B6, vitamin B1, magnesium, folate, and copper, while green beans have more vitamin K.
  • Okra's daily need coverage for manganese is 22% higher.
  • Green beans contain 4 times less vitamin B6 than okra. Okra contains 0.215mg of vitamin B6, while green beans contain 0.056mg.

The food types used in this comparison are Okra, raw and Beans, snap, green, cooked, boiled, drained, without salt.

Infographic

Okra vs Green 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
Okra
8
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 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
Contains more MagnesiumMagnesium +216.7%
Contains more CalciumCalcium +86.4%
Contains more PotassiumPotassium +104.8%
Contains more CopperCopper +91.2%
Contains more ZincZinc +132%
Contains more PhosphorusPhosphorus +110.3%
Contains more ManganeseManganese +176.5%
Contains more SeleniumSelenium +250%
Contains less SodiumSodium -85.7%
~equal in Iron ~0.65mg

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
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 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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
Contains more Vitamin CVitamin C +137.1%
Contains more Vitamin AVitamin A +12.5%
Contains more Vitamin B1Vitamin B1 +170.3%
Contains more Vitamin B3Vitamin B3 +62.9%
Contains more Vitamin B5Vitamin B5 +231.1%
Contains more Vitamin B6Vitamin B6 +283.9%
Contains more FolateFolate +81.8%
Contains more Vitamin EVitamin E +70.4%
Contains more Vitamin B2Vitamin B2 +61.7%
Contains more Vitamin KVitamin K +53%
Contains more CholineCholine +37.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Okra Green beans DV% diff.
Manganese 0.788mg 0.285mg 22%
Vitamin C 23mg 9.7mg 15%
Vitamin K 31.3µg 47.9µg 14%
Vitamin B6 0.215mg 0.056mg 12%
Vitamin B1 0.2mg 0.074mg 11%
Magnesium 57mg 18mg 9%
Folate 60µg 33µg 7%
Copper 0.109mg 0.057mg 6%
Potassium 299mg 146mg 5%
Phosphorus 61mg 29mg 5%
Calcium 82mg 44mg 4%
Vitamin B5 0.245mg 0.074mg 3%
Zinc 0.58mg 0.25mg 3%
Vitamin B2 0.06mg 0.097mg 3%
Vitamin B3 1mg 0.614mg 2%
Choline 12.3mg 16.9mg 1%
Polyunsaturated fat 0.027g 0.145g 1%
Selenium 0.7µg 0.2µg 1%
Fructose 0.57g 1%
Vitamin E 0.27mg 0.46mg 1%
Calories 33kcal 35kcal 0%
Protein 1.93g 1.89g 0%
Fats 0.19g 0.28g 0%
Carbs 7.45g 7.88g 0%
Net carbs 4.25g 4.68g N/A
Iron 0.62mg 0.65mg 0%
Sugar 1.48g 3.63g N/A
Fiber 3.2g 3.2g 0%
Starch 0.34g 0%
Sodium 7mg 1mg 0%
Vitamin A 36µg 32µg 0%
Saturated fat 0.026g 0.064g 0%
Monounsaturated fat 0.017g 0.011g 0%
Tryptophan 0.017mg 0.02mg 0%
Threonine 0.065mg 0.082mg 0%
Isoleucine 0.069mg 0.069mg 0%
Leucine 0.105mg 0.116mg 0%
Lysine 0.081mg 0.091mg 0%
Methionine 0.021mg 0.023mg 0%
Phenylalanine 0.065mg 0.069mg 0%
Valine 0.091mg 0.093mg 0%
Histidine 0.031mg 0.035mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
Okra
3
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Contains more OtherOther +16.4%
Contains more FatsFats +47.4%
~equal in Protein ~1.89g
~equal in Carbs ~7.88g
~equal in Water ~89.22g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okra
Okra
2
37% 24% 39%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.017 g
Polyunsaturated fat: Poly. Fat 0.027 g
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 g
Contains less Sat. FatSaturated fat -59.4%
Contains more Mono. FatMonounsaturated fat +54.5%
Contains more Poly. FatPolyunsaturated fat +437%

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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. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.