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  6. Okra vs. Edamame

Okra vs. Edamame — In-Depth Nutrition Comparison

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Significant differences between okra and edamame

  • Okra has more vitamin C, vitamin B6, and vitamin A; however, edamame is richer in folate, copper, iron, phosphorus, manganese, choline, and fiber.
  • Edamame covers your daily folate needs 63% more than okra.
  • Edamame has 4 times less vitamin C than okra. Okra has 23mg of vitamin C, while edamame has 6.1mg.

Specific food types used in this comparison are Okra, raw and Edamame, frozen, prepared.

Infographic

Okra vs Edamame 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
1
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 46% 19% 38% 85% 115% 37% 72% 0.78% 134% 4.4%
Contains more CalciumCalcium +30.2%
Contains more MagnesiumMagnesium +12.3%
Contains more PotassiumPotassium +45.8%
Contains more IronIron +266.1%
Contains more CopperCopper +216.5%
Contains more ZincZinc +136.2%
Contains more PhosphorusPhosphorus +177%
Contains less SodiumSodium -14.3%
Contains more ManganeseManganese +29.9%
Contains more SeleniumSelenium +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
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 77% 0% 12% 5.4% 50% 14% 19% 15% 50% 0% 78% 45%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 20% 0% 5% 14% 50% 36% 17% 24% 23% 0% 67% 233%
Contains more Vitamin CVitamin C +277%
Contains more Vitamin AVitamin A +140%
Contains more Vitamin B6Vitamin B6 +115%
Contains more Vitamin KVitamin K +17.2%
Contains more Vitamin EVitamin E +151.9%
Contains more Vitamin B2Vitamin B2 +158.3%
Contains more Vitamin B5Vitamin B5 +61.2%
Contains more FolateFolate +418.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.2mg
~equal in Vitamin B3 ~0.915mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Okra Edamame DV% diff.
Folate 60µg 311µg 63%
Copper 0.109mg 0.345mg 26%
Iron 0.62mg 2.27mg 21%
Protein 1.93g 11.91g 20%
Vitamin C 23mg 6.1mg 19%
Phosphorus 61mg 169mg 15%
Polyunsaturated fat 0.027g 2.156g 14%
Manganese 0.788mg 1.024mg 10%
Vitamin B6 0.215mg 0.1mg 9%
Fats 0.19g 5.2g 8%
Fiber 3.2g 5.2g 8%
Choline 12.3mg 56.3mg 8%
Zinc 0.58mg 1.37mg 7%
Vitamin B2 0.06mg 0.155mg 7%
Calories 33kcal 121kcal 4%
Potassium 299mg 436mg 4%
Vitamin K 31.3µg 26.7µg 4%
Vitamin E 0.27mg 0.68mg 3%
Vitamin B5 0.245mg 0.395mg 3%
Saturated fat 0.026g 0.62g 3%
Monounsaturated fat 0.017g 1.282g 3%
Magnesium 57mg 64mg 2%
Calcium 82mg 63mg 2%
Vitamin A 36µg 15µg 2%
Vitamin B3 1mg 0.915mg 1%
Fructose 0.57g 0.12g 1%
Protein per 100 calories 5.8g 9.8g N/A
Calories per 10 g protein 171kcal 102kcal N/A
Weight per 100 calories 303g 83g N/A
Unsaturated / Saturated Fat ratio 1.7 5.5 N/A
Net carbs 4.25g 3.71g N/A
Carbs 7.45g 8.91g 0%
Sugar 1.48g 2.18g N/A
Starch 0.34g 1.51g 0%
Sodium 7mg 6mg 0%
Selenium 0.7µg 0.8µg 0%
Vitamin B1 0.2mg 0.2mg 0%
Trans fat 0g 0.009g N/A
Tryptophan 0.017mg 0.126mg 0%
Threonine 0.065mg 0.331mg 0%
Isoleucine 0.069mg 0.3mg 0%
Leucine 0.105mg 0.745mg 0%
Lysine 0.081mg 0.745mg 0%
Methionine 0.021mg 0.141mg 0%
Phenylalanine 0.065mg 0.488mg 0%
Valine 0.091mg 0.324mg 0%
Histidine 0.031mg 0.267mg 0%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - ALA 0.358g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 1.789g N/A

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
12% 5% 9% 73%
Protein: 11.91 g
Fats: 5.2 g
Carbs: 8.91 g
Water: 72.77 g
Other: 1.21 g
Contains more WaterWater +23.1%
Contains more ProteinProtein +517.1%
Contains more FatsFats +2636.8%
Contains more CarbsCarbs +19.6%
Contains more OtherOther +42.4%

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
15% 32% 53%
Saturated fat: Sat. Fat 0.62 g
Monounsaturated fat: Mono. Fat 1.282 g
Polyunsaturated fat: Poly. Fat 2.156 g
Contains less Sat. FatSaturated fat -95.8%
Contains more Mono. FatMonounsaturated fat +7441.2%
Contains more Poly. FatPolyunsaturated fat +7885.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Okra
Okra
2
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
41% 30% 3% 26%
Starch: 1.51 g
Sucrose: 1.12 g
Glucose: 0 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0.95 g
Galactose: 0 g
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +375%
Contains more StarchStarch +344.1%
Contains more SucroseSucrose +86.7%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. Edamame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168411/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.