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  6. Okra vs. Soup beans

Okra vs. Soup beans — In-Depth Nutrition Comparison

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A recap on differences between okra and soup beans

  • Okra is higher in vitamin C, manganese, vitamin B6, folate, vitamin B1, and magnesium, yet soup beans are higher in vitamin A, selenium, and iron.
  • Okra covers your daily vitamin C needs 24% more than soup beans.
  • Okra contains 5 times more folate than soup beans. While okra contains 60µg of folate, soup beans contain only 12µg.
  • The amount of sodium in okra is lower.

Food varieties used in this article are Okra, raw and Soup, bean with ham, canned, chunky, ready-to-serve.

Infographic

Okra vs Soup 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
Okra
6
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 14% 9.6% 15% 50% 53% 12% 25% 52% 38% 38%
Contains more MagnesiumMagnesium +200%
Contains more CalciumCalcium +156.3%
Contains more PotassiumPotassium +70.9%
Contains more ZincZinc +31.8%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +171.7%
Contains more IronIron +114.5%
Contains more CopperCopper +46.8%
Contains more SeleniumSelenium +885.7%
~equal in Phosphorus ~59mg

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
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 6% 27% 0% 0% 15% 14% 13% 2.4% 12% 3.8% 0% 9% 0%
Contains more Vitamin CVitamin C +1177.8%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +233.3%
Contains more Vitamin B3Vitamin B3 +42.9%
Contains more Vitamin B5Vitamin B5 +512.5%
Contains more Vitamin B6Vitamin B6 +330%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +400%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +125%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.06mg

All nutrients comparison - raw data values

Nutrient Okra Soup beans DV% diff.
Vitamin K 31.3µg 26%
Vitamin C 23mg 1.8mg 24%
Manganese 0.788mg 0.29mg 22%
Sodium 7mg 400mg 17%
Vitamin B6 0.215mg 0.05mg 13%
Vitamin B1 0.2mg 0.06mg 12%
Folate 60µg 12µg 12%
Selenium 0.7µg 6.9µg 11%
Magnesium 57mg 19mg 9%
Iron 0.62mg 1.33mg 9%
Protein 1.93g 5.19g 7%
Saturated fat 0.026g 1.37g 6%
Fiber 3.2g 4.6g 6%
Copper 0.109mg 0.16mg 6%
Calcium 82mg 32mg 5%
Fats 0.19g 3.5g 5%
Vitamin A 36µg 81µg 5%
Potassium 299mg 175mg 4%
Monounsaturated fat 0.017g 1.58g 4%
Vitamin B5 0.245mg 0.04mg 4%
Calories 33kcal 95kcal 3%
Cholesterol 0mg 9mg 3%
Vitamin E 0.27mg 2%
Polyunsaturated fat 0.027g 0.39g 2%
Vitamin B3 1mg 0.7mg 2%
Choline 12.3mg 2%
Carbs 7.45g 11.16g 1%
Fructose 0.57g 1%
Vitamin B12 0µg 0.03µg 1%
Zinc 0.58mg 0.44mg 1%
Net carbs 4.25g 6.56g N/A
Sugar 1.48g N/A
Starch 0.34g 0%
Phosphorus 61mg 59mg 0%
Vitamin B2 0.06mg 0.06mg 0%
Tryptophan 0.017mg 0%
Threonine 0.065mg 0%
Isoleucine 0.069mg 0%
Leucine 0.105mg 0%
Lysine 0.081mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.065mg 0%
Valine 0.091mg 0%
Histidine 0.031mg 0%

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
5% 4% 11% 79%
Protein: 5.19 g
Fats: 3.5 g
Carbs: 11.16 g
Water: 78.63 g
Other: 1.52 g
Contains more WaterWater +13.9%
Contains more ProteinProtein +168.9%
Contains more FatsFats +1742.1%
Contains more CarbsCarbs +49.8%
Contains more OtherOther +78.8%

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
41% 47% 12%
Saturated fat: Sat. Fat 1.37 g
Monounsaturated fat: Mono. Fat 1.58 g
Polyunsaturated fat: Poly. Fat 0.39 g
Contains less Sat. FatSaturated fat -98.1%
Contains more Mono. FatMonounsaturated fat +9194.1%
Contains more Poly. FatPolyunsaturated fat +1344.4%

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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. Soup beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171144/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.