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  6. Okra vs. Green bean

Okra vs. Green bean — In-Depth Nutrition Comparison

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Differences between Okra and Green bean

  • Okra has more Manganese, Vitamin C, Vitamin B6, Vitamin B1, Magnesium, Folate, and Copper, while Green bean has more Vitamin K.
  • Okra's daily need coverage for Manganese is 22% higher.
  • Green bean contains 4 times less Vitamin B6 than Okra. Okra contains 0.215mg of Vitamin B6, while Green bean contains 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 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
8
:
2
Green bean
Green bean
Contains more Calcium +86.4%
Contains more Magnesium +216.7%
Contains more Phosphorus +110.3%
Contains more Potassium +104.8%
Contains more Zinc +132%
Contains more Copper +91.2%
Contains more Manganese +176.5%
Contains more Selenium +250%
Contains less Sodium -85.7%
Equal in Iron - 0.65
Okra
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Green bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 25% 13% 13% 13% 1% 7% 19% 38% 2%
Contains more Calcium +86.4%
Contains more Magnesium +216.7%
Contains more Phosphorus +110.3%
Contains more Potassium +104.8%
Contains more Zinc +132%
Contains more Copper +91.2%
Contains more Manganese +176.5%
Contains more Selenium +250%
Contains less Sodium -85.7%
Equal in Iron - 0.65

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
:
3
Green bean
Green bean
Contains more Vitamin A +13.1%
Contains more Vitamin C +137.1%
Contains more Vitamin B1 +170.3%
Contains more Vitamin B3 +62.9%
Contains more Vitamin B5 +231.1%
Contains more Vitamin B6 +283.9%
Contains more Folate +81.8%
Contains more Vitamin E +70.4%
Contains more Vitamin B2 +61.7%
Contains more Vitamin K +53%
Okra
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 43% 6% 0% 77% 50% 14% 19% 15% 50% 45% 0% 79%
Green bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 10% 0% 33% 19% 23% 12% 5% 13% 25% 0% 120%
Contains more Vitamin A +13.1%
Contains more Vitamin C +137.1%
Contains more Vitamin B1 +170.3%
Contains more Vitamin B3 +62.9%
Contains more Vitamin B5 +231.1%
Contains more Vitamin B6 +283.9%
Contains more Folate +81.8%
Contains more Vitamin E +70.4%
Contains more Vitamin B2 +61.7%
Contains more Vitamin K +53%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
Okra
3
:
2
Green bean
Green bean
Contains more Other +16.4%
Contains more Fats +47.4%
Equal in Protein - 1.89
Equal in Carbs - 7.88
Equal in Water - 89.22
Okra
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
Green bean
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 Other +16.4%
Contains more Fats +47.4%
Equal in Protein - 1.89
Equal in Carbs - 7.88
Equal in Water - 89.22

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okra
Okra
2
:
1
Green bean
Green bean
Contains less Saturated Fat -59.4%
Contains more Monounsaturated Fat +54.5%
Contains more Polyunsaturated fat +437%
Okra
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Green bean
29% 5% 66%
Saturated Fat: 0.064 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.145 g
Contains less Saturated Fat -59.4%
Contains more Monounsaturated Fat +54.5%
Contains more Polyunsaturated fat +437%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Okra Green bean Opinion
Net carbs 4.25g 4.68g Green bean
Protein 1.93g 1.89g Okra
Fats 0.19g 0.28g Green bean
Carbs 7.45g 7.88g Green bean
Calories 33kcal 35kcal Green bean
Starch 0.34g Okra
Fructose 0.57g Okra
Sugar 1.48g 3.63g Okra
Fiber 3.2g 3.2g
Calcium 82mg 44mg Okra
Iron 0.62mg 0.65mg Green bean
Magnesium 57mg 18mg Okra
Phosphorus 61mg 29mg Okra
Potassium 299mg 146mg Okra
Sodium 7mg 1mg Green bean
Zinc 0.58mg 0.25mg Okra
Copper 0.109mg 0.057mg Okra
Manganese 0.788mg 0.285mg Okra
Selenium 0.7µg 0.2µg Okra
Vitamin A 716IU 633IU Okra
Vitamin A RAE 36µg 32µg Okra
Vitamin E 0.27mg 0.46mg Green bean
Vitamin C 23mg 9.7mg Okra
Vitamin B1 0.2mg 0.074mg Okra
Vitamin B2 0.06mg 0.097mg Green bean
Vitamin B3 1mg 0.614mg Okra
Vitamin B5 0.245mg 0.074mg Okra
Vitamin B6 0.215mg 0.056mg Okra
Folate 60µg 33µg Okra
Vitamin K 31.3µg 47.9µg Green bean
Tryptophan 0.017mg 0.02mg Green bean
Threonine 0.065mg 0.082mg Green bean
Isoleucine 0.069mg 0.069mg
Leucine 0.105mg 0.116mg Green bean
Lysine 0.081mg 0.091mg Green bean
Methionine 0.021mg 0.023mg Green bean
Phenylalanine 0.065mg 0.069mg Green bean
Valine 0.091mg 0.093mg Green bean
Histidine 0.031mg 0.035mg Green bean
Saturated Fat 0.026g 0.064g Okra
Monounsaturated Fat 0.017g 0.011g Okra
Polyunsaturated fat 0.027g 0.145g Green bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Green bean
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
33%
Okra
24%
Green bean
Minerals Daily Need Coverage Score
30%
Okra
14%
Green bean

Comparison summary

Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 2.15g)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.038g)
Which food is cheaper?
Okra
Okra is cheaper (difference - $0.8)
Which food is richer in minerals?
Okra
Okra is relatively richer in minerals
Which food is richer in vitamins?
Okra
Okra is relatively richer in vitamins
Which food contains less Sodium?
Green bean
Green bean contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Green bean
Green bean is lower in glycemic index (difference - 20)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 bean - 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.