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  6. Okra vs. Yardlong beans

Okra vs. Yardlong beans — In-Depth Nutrition Comparison

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How are okra and yardlong beans different?

  • Okra is higher than yardlong beans in manganese, vitamin B6, vitamin B1, vitamin C, copper, and vitamin A.
  • Okra covers your daily need for manganese, 26% more than yardlong beans.
  • Okra contains 9 times more vitamin B6 than yardlong beans. Okra contains 0.215mg of vitamin B6, while yardlong beans contains 0.024mg.

Okra, raw and Yardlong bean, cooked, boiled, drained, without salt types were used in this article.

Infographic

Okra vs Yardlong 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
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 30% 13% 26% 37% 16% 9.8% 24% 0.52% 26% 8.2%
Contains more MagnesiumMagnesium +35.7%
Contains more CalciumCalcium +86.4%
Contains more CopperCopper +131.9%
Contains more ZincZinc +61.1%
Contains more ManganeseManganese +292%
Contains more IronIron +58.1%
Contains less SodiumSodium -42.9%
Contains more SeleniumSelenium +114.3%
~equal in Potassium ~290mg
~equal in Phosphorus ~57mg

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
10
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 54% 7.7% 0% 0% 21% 23% 12% 3.1% 5.5% 0% 0% 34% 0%
Contains more Vitamin CVitamin C +42%
Contains more Vitamin AVitamin A +56.5%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +135.3%
Contains more Vitamin B3Vitamin B3 +58.7%
Contains more Vitamin B5Vitamin B5 +380.4%
Contains more Vitamin B6Vitamin B6 +795.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +33.3%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +65%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Okra Yardlong beans DV% diff.
Manganese 0.788mg 0.201mg 26%
Vitamin K 31.3µg 26%
Vitamin B6 0.215mg 0.024mg 15%
Fiber 3.2g 13%
Vitamin B1 0.2mg 0.085mg 10%
Vitamin C 23mg 16.2mg 8%
Copper 0.109mg 0.047mg 7%
Iron 0.62mg 0.98mg 5%
Calcium 82mg 44mg 4%
Magnesium 57mg 42mg 4%
Vitamin B5 0.245mg 0.051mg 4%
Folate 60µg 45µg 4%
Vitamin B2 0.06mg 0.099mg 3%
Choline 12.3mg 2%
Zinc 0.58mg 0.36mg 2%
Vitamin B3 1mg 0.63mg 2%
Vitamin E 0.27mg 2%
Protein 1.93g 2.53g 1%
Selenium 0.7µg 1.5µg 1%
Calories 33kcal 47kcal 1%
Vitamin A 36µg 23µg 1%
Carbs 7.45g 9.18g 1%
Fructose 0.57g 1%
Phosphorus 61mg 57mg 1%
Fats 0.19g 0.1g 0%
Net carbs 4.25g 9.18g N/A
Potassium 299mg 290mg 0%
Sugar 1.48g N/A
Starch 0.34g 0%
Sodium 7mg 4mg 0%
Saturated fat 0.026g 0.026g 0%
Monounsaturated fat 0.017g 0.009g 0%
Polyunsaturated fat 0.027g 0.042g 0%
Tryptophan 0.017mg 0.029mg 0%
Threonine 0.065mg 0.094mg 0%
Isoleucine 0.069mg 0.135mg 0%
Leucine 0.105mg 0.18mg 0%
Lysine 0.081mg 0.166mg 0%
Methionine 0.021mg 0.036mg 0%
Phenylalanine 0.065mg 0.139mg 0%
Valine 0.091mg 0.146mg 0%
Histidine 0.031mg 0.082mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
Okra
3
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Contains more FatsFats +90%
Contains more OtherOther +18.1%
Contains more ProteinProtein +31.1%
Contains more CarbsCarbs +23.2%
~equal in Water ~87.47g

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
34% 12% 55%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +88.9%
Contains more Poly. FatPolyunsaturated fat +55.6%
~equal in Saturated fat ~0.026g

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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. Yardlong beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.