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  6. Okra vs. Winged bean

Okra vs. Winged bean — In-Depth Nutrition Comparison

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What are the differences between okra and winged bean?

  • Okra is higher in vitamin C, vitamin A, manganese, vitamin B6, folate, and magnesium; however, winged bean is richer in copper, iron, vitamin B1, and potassium.
  • Winged bean's daily need coverage for copper is 142% more.

We used Okra, raw and Winged bean tuber, raw types in this article.

Infographic

Okra vs Winged bean 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
5
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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Contains more MagnesiumMagnesium +137.5%
Contains more CalciumCalcium +173.3%
Contains more PhosphorusPhosphorus +35.6%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +48.1%
Contains more PotassiumPotassium +96%
Contains more IronIron +222.6%
Contains more CopperCopper +1171.6%
Contains more ZincZinc +139.7%
~equal in Selenium ~0.7µg

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
8
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 0% 0% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +111.2%
Contains more Vitamin B6Vitamin B6 +186.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +215.8%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +89.5%
Contains more Vitamin B2Vitamin B2 +148.3%
Contains more Vitamin B3Vitamin B3 +64%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Okra Winged bean DV% diff.
Copper 0.109mg 1.386mg 142%
Vitamin C 23mg 0mg 26%
Vitamin K 31.3µg 26%
Protein 1.93g 11.6g 19%
Iron 0.62mg 2mg 17%
Vitamin B1 0.2mg 0.379mg 15%
Fiber 3.2g 13%
Manganese 0.788mg 0.532mg 11%
Vitamin B6 0.215mg 0.075mg 11%
Folate 60µg 19µg 10%
Magnesium 57mg 24mg 8%
Potassium 299mg 586mg 8%
Carbs 7.45g 28.1g 7%
Vitamin B2 0.06mg 0.149mg 7%
Zinc 0.58mg 1.39mg 7%
Calories 33kcal 148kcal 6%
Calcium 82mg 30mg 5%
Vitamin A 36µg 0µg 4%
Vitamin B3 1mg 1.64mg 4%
Vitamin B5 0.245mg 0.116mg 3%
Choline 12.3mg 2%
Vitamin E 0.27mg 2%
Phosphorus 61mg 45mg 2%
Sodium 7mg 35mg 1%
Polyunsaturated fat 0.027g 0.174g 1%
Monounsaturated fat 0.017g 0.234g 1%
Saturated fat 0.026g 0.222g 1%
Fructose 0.57g 1%
Fats 0.19g 0.9g 1%
Net carbs 4.25g 28.1g N/A
Sugar 1.48g N/A
Starch 0.34g 0%
Selenium 0.7µg 0.7µg 0%
Tryptophan 0.017mg 0.252mg 0%
Threonine 0.065mg 0.451mg 0%
Isoleucine 0.069mg 0.425mg 0%
Leucine 0.105mg 0.64mg 0%
Lysine 0.081mg 0.592mg 0%
Methionine 0.021mg 0.143mg 0%
Phenylalanine 0.065mg 0.451mg 0%
Valine 0.091mg 0.599mg 0%
Histidine 0.031mg 0.241mg 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
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more WaterWater +56.1%
Contains more ProteinProtein +501%
Contains more FatsFats +373.7%
Contains more CarbsCarbs +277.2%
Contains more OtherOther +135.3%

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
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
Contains less Sat. FatSaturated fat -88.3%
Contains more Mono. FatMonounsaturated fat +1276.5%
Contains more Poly. FatPolyunsaturated fat +544.4%

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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.