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  6. Okra vs. Yardlong bean (Asparagus bean) raw

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

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What are the differences between okra and yardlong bean (Asparagus bean) raw?

  • The amount of manganese, vitamin B6, vitamin B1, and copper in okra is higher than in yardlong bean (Asparagus bean) raw.
  • Okra's daily need coverage for manganese is 25% more.
  • Yardlong bean (Asparagus bean) raw contains 9 times less vitamin B6 than okra. Okra contains 0.215mg of vitamin B6, while yardlong bean (Asparagus bean) raw contains 0.024mg.

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

Infographic

Okra vs Yardlong bean (Asparagus bean) raw 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
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 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
Contains more MagnesiumMagnesium +29.5%
Contains more CalciumCalcium +64%
Contains more PotassiumPotassium +24.6%
Contains more IronIron +31.9%
Contains more CopperCopper +127.1%
Contains more ZincZinc +56.8%
Contains more ManganeseManganese +284.4%
Contains less SodiumSodium -42.9%
Contains more SeleniumSelenium +114.3%
~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
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 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
Contains more Vitamin CVitamin C +22.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +86.9%
Contains more Vitamin B3Vitamin B3 +143.9%
Contains more Vitamin B5Vitamin B5 +345.5%
Contains more Vitamin B6Vitamin B6 +795.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +19.4%
Contains more Vitamin B2Vitamin B2 +83.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~62µg

All nutrients comparison - raw data values

Nutrient Okra Yardlong bean (Asparagus bean) raw DV% diff.
Vitamin K 31.3µg 26%
Manganese 0.788mg 0.205mg 25%
Vitamin B6 0.215mg 0.024mg 15%
Fiber 3.2g 13%
Vitamin B1 0.2mg 0.107mg 8%
Copper 0.109mg 0.048mg 7%
Vitamin C 23mg 18.8mg 5%
Vitamin B5 0.245mg 0.055mg 4%
Vitamin B3 1mg 0.41mg 4%
Vitamin B2 0.06mg 0.11mg 4%
Magnesium 57mg 44mg 3%
Calcium 82mg 50mg 3%
Potassium 299mg 240mg 2%
Iron 0.62mg 0.47mg 2%
Protein 1.93g 2.8g 2%
Zinc 0.58mg 0.37mg 2%
Choline 12.3mg 2%
Vitamin E 0.27mg 2%
Folate 60µg 62µg 1%
Polyunsaturated fat 0.027g 0.169g 1%
Calories 33kcal 47kcal 1%
Selenium 0.7µg 1.5µg 1%
Vitamin A 36µg 43µg 1%
Fructose 0.57g 1%
Fats 0.19g 0.4g 0%
Carbs 7.45g 8.35g 0%
Net carbs 4.25g 8.35g N/A
Sugar 1.48g N/A
Starch 0.34g 0%
Phosphorus 61mg 59mg 0%
Sodium 7mg 4mg 0%
Saturated fat 0.026g 0.105g 0%
Monounsaturated fat 0.017g 0.036g 0%
Tryptophan 0.017mg 0.032mg 0%
Threonine 0.065mg 0.104mg 0%
Isoleucine 0.069mg 0.15mg 0%
Leucine 0.105mg 0.2mg 0%
Lysine 0.081mg 0.184mg 0%
Methionine 0.021mg 0.04mg 0%
Phenylalanine 0.065mg 0.154mg 0%
Valine 0.091mg 0.162mg 0%
Histidine 0.031mg 0.09mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
Okra
2
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Contains more OtherOther +41.7%
Contains more ProteinProtein +45.1%
Contains more FatsFats +110.5%
Contains more CarbsCarbs +12.1%
~equal in Water ~87.85g

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 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 g
Contains less Sat. FatSaturated fat -75.2%
Contains more Mono. FatMonounsaturated fat +111.8%
Contains more Poly. FatPolyunsaturated fat +525.9%

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) raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/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.