Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Okra vs. Refried beans — In-Depth Nutrition Comparison

Compare

Differences between okra and refried beans

  • Okra has more vitamin K, manganese, vitamin C, vitamin A, folate, vitamin B1, and vitamin B6, while refried beans have more iron and selenium.
  • Okra's daily need coverage for vitamin K is 24% higher.
  • The amount of sodium in okra is lower.

The food types used in this comparison are Okra, raw and Refried beans, canned, traditional style (includes USDA commodity).

Infographic

Okra vs Refried beans 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
4
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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
Contains more MagnesiumMagnesium +62.9%
Contains more CalciumCalcium +182.8%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +172.7%
Contains more IronIron +132.3%
Contains more CopperCopper +18.3%
Contains more PhosphorusPhosphorus +50.8%
Contains more SeleniumSelenium +728.6%
~equal in Potassium ~319mg
~equal in Zinc ~0.58mg

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
9
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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
Contains more Vitamin CVitamin C +283.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B1Vitamin B1 +163.2%
Contains more Vitamin B3Vitamin B3 +172.5%
Contains more Vitamin B5Vitamin B5 +29.6%
Contains more Vitamin B6Vitamin B6 +108.7%
Contains more Vitamin KVitamin K +1390.5%
Contains more FolateFolate +445.5%
Contains more Vitamin B2Vitamin B2 +31.7%
Contains more CholineCholine +72.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
Contains more WaterWater +15.2%
Contains more ProteinProtein +158%
Contains more FatsFats +957.9%
Contains more CarbsCarbs +81.9%
Contains more OtherOther +101.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
Contains less Sat. FatSaturated fat -95.9%
Contains more Mono. FatMonounsaturated fat +3435.3%
Contains more Poly. FatPolyunsaturated fat +1911.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Okra
3
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
93% 7%
Starch: 7.43 g
Sucrose: 0.54 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more StarchStarch +2085.3%
~equal in Sucrose ~0.54g
~equal in Lactose ~0g
~equal in Maltose ~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.
Okra Refried beans
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Okra Refried beans DV% diff.
Vitamin K 31.3µg 2.1µg 24%
Histidine 0.031mg 153mg 22%
Manganese 0.788mg 0.289mg 22%
Vitamin C 23mg 6mg 19%
Sodium 7mg 370mg 16%
Folate 60µg 11µg 12%
Iron 0.62mg 1.44mg 10%
Vitamin B1 0.2mg 0.076mg 10%
Selenium 0.7µg 5.8µg 9%
Vitamin B6 0.215mg 0.103mg 9%
Protein 1.93g 4.98g 6%
Magnesium 57mg 35mg 5%
Calcium 82mg 29mg 5%
Phosphorus 61mg 92mg 4%
Vitamin B3 1mg 0.367mg 4%
Vitamin A 36µg 0µg 4%
Saturated fat 0.026g 0.631g 3%
Polyunsaturated fat 0.027g 0.543g 3%
Calories 33kcal 90kcal 3%
Starch 0.34g 7.43g 3%
Fats 0.19g 2.01g 3%
Copper 0.109mg 0.129mg 2%
Fiber 3.2g 3.7g 2%
Choline 12.3mg 21.2mg 2%
Carbs 7.45g 13.55g 2%
Vitamin E 0.27mg 0.09mg 1%
Vitamin B2 0.06mg 0.079mg 1%
Vitamin B5 0.245mg 0.189mg 1%
Potassium 299mg 319mg 1%
Monounsaturated fat 0.017g 0.601g 1%
Fructose 0.57g 0g 1%
Net carbs 4.25g 9.85g N/A
Sugar 1.48g 0.54g N/A
Zinc 0.58mg 0.58mg 0%
Trans fat 0g 0.016g N/A
Tryptophan 0.017mg 0.065mg 0%
Threonine 0.065mg 0.231mg 0%
Isoleucine 0.069mg 0.242mg 0%
Leucine 0.105mg 0.438mg 0%
Lysine 0.081mg 0.377mg 0%
Methionine 0.021mg 0.083mg 0%
Phenylalanine 0.065mg 0.297mg 0%
Valine 0.091mg 0.287mg 0%
Omega-3 - ALA 0.169g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 0.36g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Refried beans
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
29%
Okra
10%
Refried beans
Minerals Daily Need Coverage Score
30%
Okra
33%
Refried beans

Comparison summary

Which food is lower in Sugar?
Refried beans
Refried beans is lower in Sugar (difference - 0.94g)
Which food is lower in glycemic index?
Refried beans
Refried beans is lower in glycemic index (difference - 38)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $1)
Which food is richer in minerals?
Refried beans
Refried beans is relatively richer in minerals
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 363mg)
Which food is lower in Saturated fat?
Okra
Okra is lower in Saturated fat (difference - 0.605g)
Which food is richer in vitamins?
Okra
Okra is relatively richer in vitamins
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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.