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.
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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 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% |
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 | +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 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.93 g
Fats:
0.19 g
Carbs:
7.45 g
Water:
89.58 g
Other:
0.85 g
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
Saturated fat:
Sat. Fat
0.026 g
Monounsaturated fat:
Mono. Fat
0.017 g
Polyunsaturated fat:
Poly. Fat
0.027 g
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% |
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 Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
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
29%
8%
Minerals Daily Need Coverage Score
30%
31%
Comparison summary
Which food is lower in Sugar?
Soup beans is lower in Sugar (difference - 1.48g)
Which food is lower in glycemic index?
Soup beans is lower in glycemic index (difference - 64)
Which food is cheaper?
Soup beans is cheaper (difference - $1)
Which food is lower in Cholesterol?
Okra is lower in Cholesterol (difference - 9mg)
Which food contains less Sodium?
Okra contains less Sodium (difference - 393mg)
Which food is lower in Saturated fat?
Okra is lower in Saturated fat (difference - 1.344g)
Which food is richer in vitamins?
Okra is relatively richer in vitamins
Which food is richer in minerals?
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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.