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  6. Okra vs. Green bean raw

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

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Significant differences between okra and green bean raw

  • Okra has more manganese, vitamin C, vitamin B1, magnesium, folate, and vitamin B6; however, green bean raw is richer in vitamin K and iron.
  • Okra covers your daily manganese needs 25% more than green bean raw.
  • Green bean raw has 2 times less vitamin B1 than okra. Okra has 0.2mg of vitamin B1, while green bean raw has 0.082mg.

Specific food types used in this comparison are Okra, raw and Beans, snap, green, raw.

Infographic

Okra vs Green 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
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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Contains more MagnesiumMagnesium +128%
Contains more CalciumCalcium +121.6%
Contains more PotassiumPotassium +41.7%
Contains more CopperCopper +58%
Contains more ZincZinc +141.7%
Contains more PhosphorusPhosphorus +60.5%
Contains more ManganeseManganese +264.8%
Contains more SeleniumSelenium +16.7%
Contains more IronIron +66.1%
Contains less SodiumSodium -14.3%

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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
Contains more Vitamin CVitamin C +88.5%
Contains more Vitamin B1Vitamin B1 +143.9%
Contains more Vitamin B3Vitamin B3 +36.2%
Contains more Vitamin B6Vitamin B6 +52.5%
Contains more FolateFolate +81.8%
Contains more Vitamin EVitamin E +51.9%
Contains more Vitamin B2Vitamin B2 +73.3%
Contains more Vitamin KVitamin K +37.4%
Contains more CholineCholine +24.4%
~equal in Vitamin A ~35µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.225mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Okra Green bean raw DV% diff.
Manganese 0.788mg 0.216mg 25%
Vitamin C 23mg 12.2mg 12%
Vitamin B1 0.2mg 0.082mg 10%
Vitamin K 31.3µg 43µg 10%
Magnesium 57mg 25mg 8%
Folate 60µg 33µg 7%
Vitamin B6 0.215mg 0.141mg 6%
Iron 0.62mg 1.03mg 5%
Calcium 82mg 37mg 5%
Copper 0.109mg 0.069mg 4%
Potassium 299mg 211mg 3%
Zinc 0.58mg 0.24mg 3%
Phosphorus 61mg 38mg 3%
Vitamin B2 0.06mg 0.104mg 3%
Fiber 3.2g 2.7g 2%
Vitamin B3 1mg 0.734mg 2%
Choline 12.3mg 15.3mg 1%
Polyunsaturated fat 0.027g 0.113g 1%
Fructose 0.57g 1.39g 1%
Vitamin E 0.27mg 0.41mg 1%
Calories 33kcal 31kcal 0%
Protein 1.93g 1.83g 0%
Fats 0.19g 0.22g 0%
Carbs 7.45g 6.97g 0%
Net carbs 4.25g 4.27g N/A
Sugar 1.48g 3.26g N/A
Starch 0.34g 0.88g 0%
Sodium 7mg 6mg 0%
Vitamin A 36µg 35µg 0%
Selenium 0.7µg 0.6µg 0%
Vitamin B5 0.245mg 0.225mg 0%
Saturated fat 0.026g 0.05g 0%
Monounsaturated fat 0.017g 0.01g 0%
Tryptophan 0.017mg 0.019mg 0%
Threonine 0.065mg 0.079mg 0%
Isoleucine 0.069mg 0.066mg 0%
Leucine 0.105mg 0.112mg 0%
Lysine 0.081mg 0.088mg 0%
Methionine 0.021mg 0.022mg 0%
Phenylalanine 0.065mg 0.067mg 0%
Valine 0.091mg 0.09mg 0%
Histidine 0.031mg 0.034mg 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% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Contains more OtherOther +28.8%
Contains more FatsFats +15.8%
~equal in Protein ~1.83g
~equal in Carbs ~6.97g
~equal in Water ~90.32g

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% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains less Sat. FatSaturated fat -48%
Contains more Mono. FatMonounsaturated fat +70%
Contains more Poly. FatPolyunsaturated fat +318.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Okra
Okra
1
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
21% 9% 36% 34%
Starch: 0.88 g
Sucrose: 0.36 g
Glucose: 1.51 g
Fructose: 1.39 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +66.7%
Contains more StarchStarch +158.8%
Contains more GlucoseGlucose +371.9%
Contains more FructoseFructose +143.9%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.