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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, and Vitamin B6, however, Edamame is richer in Folate, Copper, Iron, Phosphorus, Manganese, Choline, Fiber, and Vitamin B2.
  • 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
:
9
Edamame
Edamame
Contains more Calcium +30.2%
Contains more Iron +266.1%
Contains more Magnesium +12.3%
Contains more Phosphorus +177%
Contains more Potassium +45.8%
Contains less Sodium -14.3%
Contains more Zinc +136.2%
Contains more Copper +216.5%
Contains more Manganese +29.9%
Contains more Selenium +14.3%
Okra
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Edamame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 86% 46% 73% 39% 1% 38% 115% 134% 5%
Contains more Calcium +30.2%
Contains more Iron +266.1%
Contains more Magnesium +12.3%
Contains more Phosphorus +177%
Contains more Potassium +45.8%
Contains less Sodium -14.3%
Contains more Zinc +136.2%
Contains more Copper +216.5%
Contains more Manganese +29.9%
Contains more Selenium +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
:
4
Edamame
Edamame
Contains more Vitamin A +140.3%
Contains more Vitamin C +277%
Contains more Vitamin B6 +115%
Contains more Vitamin K +17.2%
Contains more Vitamin E +151.9%
Contains more Vitamin B2 +158.3%
Contains more Vitamin B5 +61.2%
Contains more Folate +418.3%
Equal in Vitamin B1 - 0.2
Equal in Vitamin B3 - 0.915
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%
Edamame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 18% 14% 0% 21% 50% 36% 18% 24% 24% 234% 0% 67%
Contains more Vitamin A +140.3%
Contains more Vitamin C +277%
Contains more Vitamin B6 +115%
Contains more Vitamin K +17.2%
Contains more Vitamin E +151.9%
Contains more Vitamin B2 +158.3%
Contains more Vitamin B5 +61.2%
Contains more Folate +418.3%
Equal in Vitamin B1 - 0.2
Equal in Vitamin B3 - 0.915

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
Okra
1
:
4
Edamame
Edamame
Contains more Water +23.1%
Contains more Protein +517.1%
Contains more Fats +2636.8%
Contains more Carbs +19.6%
Contains more Other +42.4%
Okra
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
Edamame
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 Water +23.1%
Contains more Protein +517.1%
Contains more Fats +2636.8%
Contains more Carbs +19.6%
Contains more Other +42.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okra
Okra
1
:
2
Edamame
Edamame
Contains less Saturated Fat -95.8%
Contains more Monounsaturated Fat +7441.2%
Contains more Polyunsaturated fat +7885.2%
Okra
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Edamame
15% 32% 53%
Saturated Fat: 0.62 g
Monounsaturated Fat: 1.282 g
Polyunsaturated fat: 2.156 g
Contains less Saturated Fat -95.8%
Contains more Monounsaturated Fat +7441.2%
Contains more Polyunsaturated fat +7885.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Okra
Okra
2
:
3
Edamame
Edamame
Contains more Glucose +∞%
Contains more Fructose +375%
Contains more Starch +344.1%
Contains more Sucrose +86.7%
Contains more Maltose +∞%
Okra
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
Edamame
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 Glucose +∞%
Contains more Fructose +375%
Contains more Starch +344.1%
Contains more Sucrose +86.7%
Contains more Maltose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Okra Edamame Opinion
Net carbs 4.25g 3.71g Okra
Protein 1.93g 11.91g Edamame
Fats 0.19g 5.2g Edamame
Carbs 7.45g 8.91g Edamame
Calories 33kcal 121kcal Edamame
Starch 0.34g 1.51g Edamame
Fructose 0.57g 0.12g Okra
Sugar 1.48g 2.18g Okra
Fiber 3.2g 5.2g Edamame
Calcium 82mg 63mg Okra
Iron 0.62mg 2.27mg Edamame
Magnesium 57mg 64mg Edamame
Phosphorus 61mg 169mg Edamame
Potassium 299mg 436mg Edamame
Sodium 7mg 6mg Edamame
Zinc 0.58mg 1.37mg Edamame
Copper 0.109mg 0.345mg Edamame
Manganese 0.788mg 1.024mg Edamame
Selenium 0.7µg 0.8µg Edamame
Vitamin A 716IU 298IU Okra
Vitamin A RAE 36µg 15µg Okra
Vitamin E 0.27mg 0.68mg Edamame
Vitamin C 23mg 6.1mg Okra
Vitamin B1 0.2mg 0.2mg
Vitamin B2 0.06mg 0.155mg Edamame
Vitamin B3 1mg 0.915mg Okra
Vitamin B5 0.245mg 0.395mg Edamame
Vitamin B6 0.215mg 0.1mg Okra
Folate 60µg 311µg Edamame
Vitamin K 31.3µg 26.7µg Okra
Tryptophan 0.017mg 0.126mg Edamame
Threonine 0.065mg 0.331mg Edamame
Isoleucine 0.069mg 0.3mg Edamame
Leucine 0.105mg 0.745mg Edamame
Lysine 0.081mg 0.745mg Edamame
Methionine 0.021mg 0.141mg Edamame
Phenylalanine 0.065mg 0.488mg Edamame
Valine 0.091mg 0.324mg Edamame
Histidine 0.031mg 0.267mg Edamame
Trans Fat 0g 0.009g Okra
Saturated Fat 0.026g 0.62g Okra
Omega-3 - EPA 0g 0.003g Edamame
Monounsaturated Fat 0.017g 1.282g Edamame
Polyunsaturated fat 0.027g 2.156g Edamame
Omega-6 - Eicosadienoic acid 0.002g Edamame
Omega-6 - Linoleic acid 1.789g Edamame
Omega-3 - ALA 0.358g Edamame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Edamame
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
42%
Edamame
Minerals Daily Need Coverage Score
30%
Okra
55%
Edamame

Comparison summary

Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 0.7g)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.594g)
Which food contains less Sodium?
Edamame
Edamame contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Edamame
Edamame is lower in glycemic index (difference - 0)
Which food is cheaper?
Edamame
Edamame is cheaper (difference - $1)
Which food is richer in minerals?
Edamame
Edamame is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.