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.
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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.
| 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.
| Contains more Vitamin CVitamin C | +277% |
| Contains more Vitamin AVitamin A | +140.3% |
| 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% |
| Contains more CholineCholine | +357.7% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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
| 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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 33kcal | 121kcal |
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| Protein | 1.93g | 11.91g |
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| Fats | 0.19g | 5.2g |
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| Vitamin C | 23mg | 6.1mg |
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| Net carbs | 4.25g | 3.71g |
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| Carbs | 7.45g | 8.91g |
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| Magnesium | 57mg | 64mg |
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| Calcium | 82mg | 63mg |
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| Potassium | 299mg | 436mg |
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| Iron | 0.62mg | 2.27mg |
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| Sugar | 1.48g | 2.18g |
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| Fiber | 3.2g | 5.2g |
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| Copper | 0.109mg | 0.345mg |
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| Zinc | 0.58mg | 1.37mg |
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| Starch | 0.34g | 1.51g |
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| Phosphorus | 61mg | 169mg |
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| Sodium | 7mg | 6mg |
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| Vitamin A | 716IU | 298IU |
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| Vitamin A | 36µg | 15µg |
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| Vitamin E | 0.27mg | 0.68mg |
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| Manganese | 0.788mg | 1.024mg |
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| Selenium | 0.7µg | 0.8µg |
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| Vitamin B1 | 0.2mg | 0.2mg | |
| Vitamin B2 | 0.06mg | 0.155mg |
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| Vitamin B3 | 1mg | 0.915mg |
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| Vitamin B5 | 0.245mg | 0.395mg |
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| Vitamin B6 | 0.215mg | 0.1mg |
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| Vitamin K | 31.3µg | 26.7µg |
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| Folate | 60µg | 311µg |
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| Trans Fat | 0g | 0.009g |
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| Choline | 12.3mg | 56.3mg |
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| Saturated Fat | 0.026g | 0.62g |
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| Monounsaturated Fat | 0.017g | 1.282g |
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| Polyunsaturated fat | 0.027g | 2.156g |
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| Tryptophan | 0.017mg | 0.126mg |
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| Threonine | 0.065mg | 0.331mg |
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| Isoleucine | 0.069mg | 0.3mg |
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| Leucine | 0.105mg | 0.745mg |
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| Lysine | 0.081mg | 0.745mg |
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| Methionine | 0.021mg | 0.141mg |
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| Phenylalanine | 0.065mg | 0.488mg |
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| Valine | 0.091mg | 0.324mg |
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| Histidine | 0.031mg | 0.267mg |
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| Fructose | 0.57g | 0.12g |
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| Omega-3 - EPA | 0g | 0.003g |
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| Omega-3 - ALA | 0.358g |
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| Omega-6 - Eicosadienoic acid | 0.002g |
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| Omega-6 - Linoleic acid | 1.789g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
31%
41%
Minerals Daily Need Coverage Score
30%
55%
Comparison summary
Which food is lower in Sugar?
Okra is lower in Sugar (difference - 0.7g)
Which food is lower in Saturated Fat?
Okra is lower in Saturated Fat (difference - 0.594g)
Which food contains less Sodium?
Edamame contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Edamame is lower in glycemic index (difference - 0)
Which food is cheaper?
Edamame is cheaper (difference - $1)
Which food is richer in minerals?
Edamame is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.