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  6. Okra vs. Yardlong bean (Asparagus bean)

Okra vs. Yardlong bean (Asparagus bean) — In-Depth Nutrition Comparison

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How are Okra and Yardlong bean (Asparagus bean) different?

  • Okra is higher than Yardlong bean (Asparagus bean) in Manganese, Vitamin B6, Vitamin B1, Vitamin C, and Copper.
  • Okra covers your daily need of Manganese 26% more than Yardlong bean (Asparagus bean).
  • Okra contains 9 times more Vitamin B6 than Yardlong bean (Asparagus bean). Okra contains 0.215mg of Vitamin B6, while Yardlong bean (Asparagus bean) contains 0.024mg.

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

Infographic

Okra vs Yardlong bean (Asparagus 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
7
:
3
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Calcium +86.4%
Contains more Magnesium +35.7%
Contains more Zinc +61.1%
Contains more Copper +131.9%
Contains more Manganese +292%
Contains more Iron +58.1%
Contains less Sodium -42.9%
Contains more Selenium +114.3%
Equal in Phosphorus - 57
Equal in Potassium - 290
Okra
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Yardlong bean (Asparagus bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Contains more Calcium +86.4%
Contains more Magnesium +35.7%
Contains more Zinc +61.1%
Contains more Copper +131.9%
Contains more Manganese +292%
Contains more Iron +58.1%
Contains less Sodium -42.9%
Contains more Selenium +114.3%
Equal in Phosphorus - 57
Equal in Potassium - 290

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
:
1
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Vitamin A +59.1%
Contains more Vitamin C +42%
Contains more Vitamin B1 +135.3%
Contains more Vitamin B3 +58.7%
Contains more Vitamin B5 +380.4%
Contains more Vitamin B6 +795.8%
Contains more Folate +33.3%
Contains more Vitamin B2 +65%
Okra
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 43% 6% 0% 77% 50% 14% 19% 15% 50% 45% 0% 79%
Yardlong bean (Asparagus bean)
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 0% 0% 54% 22% 23% 12% 4% 6% 34% 0% 0%
Contains more Vitamin A +59.1%
Contains more Vitamin C +42%
Contains more Vitamin B1 +135.3%
Contains more Vitamin B3 +58.7%
Contains more Vitamin B5 +380.4%
Contains more Vitamin B6 +795.8%
Contains more Folate +33.3%
Contains more Vitamin B2 +65%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
Okra
3
:
2
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Fats +90%
Contains more Other +18.1%
Contains more Protein +31.1%
Contains more Carbs +23.2%
Equal in Water - 87.47
Okra
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
Yardlong bean (Asparagus bean)
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 Fats +90%
Contains more Other +18.1%
Contains more Protein +31.1%
Contains more Carbs +23.2%
Equal in Water - 87.47

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okra
Okra
1
:
1
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Monounsaturated Fat +88.9%
Contains more Polyunsaturated fat +55.6%
Equal in Saturated Fat - 0.026
Okra
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Yardlong bean (Asparagus bean)
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
Contains more Monounsaturated Fat +88.9%
Contains more Polyunsaturated fat +55.6%
Equal in Saturated Fat - 0.026

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Okra Yardlong bean (Asparagus bean)
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Saturated Fat Equal

All nutrients comparison - raw data values

Nutrient Okra Yardlong bean (Asparagus bean) Opinion
Net carbs 4.25g 9.18g Yardlong bean (Asparagus bean)
Protein 1.93g 2.53g Yardlong bean (Asparagus bean)
Fats 0.19g 0.1g Okra
Carbs 7.45g 9.18g Yardlong bean (Asparagus bean)
Calories 33kcal 47kcal Yardlong bean (Asparagus bean)
Starch 0.34g Okra
Fructose 0.57g Okra
Sugar 1.48g Yardlong bean (Asparagus bean)
Fiber 3.2g Okra
Calcium 82mg 44mg Okra
Iron 0.62mg 0.98mg Yardlong bean (Asparagus bean)
Magnesium 57mg 42mg Okra
Phosphorus 61mg 57mg Okra
Potassium 299mg 290mg Okra
Sodium 7mg 4mg Yardlong bean (Asparagus bean)
Zinc 0.58mg 0.36mg Okra
Copper 0.109mg 0.047mg Okra
Manganese 0.788mg 0.201mg Okra
Selenium 0.7µg 1.5µg Yardlong bean (Asparagus bean)
Vitamin A 716IU 450IU Okra
Vitamin A RAE 36µg 23µg Okra
Vitamin E 0.27mg Okra
Vitamin C 23mg 16.2mg Okra
Vitamin B1 0.2mg 0.085mg Okra
Vitamin B2 0.06mg 0.099mg Yardlong bean (Asparagus bean)
Vitamin B3 1mg 0.63mg Okra
Vitamin B5 0.245mg 0.051mg Okra
Vitamin B6 0.215mg 0.024mg Okra
Folate 60µg 45µg Okra
Vitamin K 31.3µg Okra
Tryptophan 0.017mg 0.029mg Yardlong bean (Asparagus bean)
Threonine 0.065mg 0.094mg Yardlong bean (Asparagus bean)
Isoleucine 0.069mg 0.135mg Yardlong bean (Asparagus bean)
Leucine 0.105mg 0.18mg Yardlong bean (Asparagus bean)
Lysine 0.081mg 0.166mg Yardlong bean (Asparagus bean)
Methionine 0.021mg 0.036mg Yardlong bean (Asparagus bean)
Phenylalanine 0.065mg 0.139mg Yardlong bean (Asparagus bean)
Valine 0.091mg 0.146mg Yardlong bean (Asparagus bean)
Histidine 0.031mg 0.082mg Yardlong bean (Asparagus bean)
Saturated Fat 0.026g 0.026g
Monounsaturated Fat 0.017g 0.009g Okra
Polyunsaturated fat 0.027g 0.042g Yardlong bean (Asparagus bean)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Yardlong bean (Asparagus bean)
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
33%
Okra
15%
Yardlong bean (Asparagus bean)
Minerals Daily Need Coverage Score
30%
Okra
19%
Yardlong bean (Asparagus bean)

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Sugar (difference - 1.48g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in glycemic index (difference - 86)
Which food is cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is cheaper (difference - $1)
Which food is richer in minerals?
Okra
Okra is relatively richer in minerals
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)
Which food contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat (0.026 g)

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 bean (Asparagus bean) - 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.