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  6. Soup beans vs. Okra

Soup beans vs. Okra — In-Depth Nutrition Comparison

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A recap on the differences between soup beans and okra

  • Soup beans are higher in vitamin A, selenium, and iron, yet okra is higher in vitamin C, manganese, vitamin B6, folate, vitamin B1, and magnesium.
  • Okra covers your daily vitamin C needs 24% more than soup beans.
  • Soup beans contain 57 times more sodium than okra. While soup beans contain 400mg of sodium, okra contains only 7mg.

Food varieties used in this article are Soup, bean with ham, canned, chunky, ready-to-serve and Okra, raw.

Infographic

Soup beans vs Okra 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 9.6% 15% 50% 53% 12% 25% 52% 38% 38%
Okra
Okra
6
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%
Contains more IronIron +114.5%
Contains more CopperCopper +46.8%
Contains more SeleniumSelenium +885.7%
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%
~equal in Phosphorus ~61mg

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.
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 6% 27% 0% 0% 15% 14% 13% 2.4% 12% 3.8% 0% 9% 0%
Okra
Okra
9
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%
Contains more Vitamin AVitamin A +125%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +1177.8%
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 FolateFolate +400%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.06mg

All nutrients comparison - raw data values

Nutrient Soup beans Okra DV% diff.
Vitamin K 31.3µg 26%
Vitamin C 1.8mg 23mg 24%
Manganese 0.29mg 0.788mg 22%
Sodium 400mg 7mg 17%
Vitamin B6 0.05mg 0.215mg 13%
Vitamin B1 0.06mg 0.2mg 12%
Folate 12µg 60µg 12%
Selenium 6.9µg 0.7µg 11%
Magnesium 19mg 57mg 9%
Iron 1.33mg 0.62mg 9%
Protein 5.19g 1.93g 7%
Saturated fat 1.37g 0.026g 6%
Fiber 4.6g 3.2g 6%
Copper 0.16mg 0.109mg 6%
Calcium 32mg 82mg 5%
Fats 3.5g 0.19g 5%
Vitamin A 81µg 36µg 5%
Potassium 175mg 299mg 4%
Monounsaturated fat 1.58g 0.017g 4%
Vitamin B5 0.04mg 0.245mg 4%
Calories 95kcal 33kcal 3%
Cholesterol 9mg 0mg 3%
Vitamin E 0.27mg 2%
Polyunsaturated fat 0.39g 0.027g 2%
Vitamin B3 0.7mg 1mg 2%
Choline 12.3mg 2%
Carbs 11.16g 7.45g 1%
Fructose 0.57g 1%
Vitamin B12 0.03µg 0µg 1%
Zinc 0.44mg 0.58mg 1%
Net carbs 6.56g 4.25g N/A
Sugar 1.48g N/A
Starch 0.34g 0%
Phosphorus 59mg 61mg 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 4% 11% 79%
Protein: 5.19 g
Fats: 3.5 g
Carbs: 11.16 g
Water: 78.63 g
Other: 1.52 g
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
Contains more ProteinProtein +168.9%
Contains more FatsFats +1742.1%
Contains more CarbsCarbs +49.8%
Contains more OtherOther +78.8%
Contains more WaterWater +13.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 47% 12%
Saturated fat: Sat. Fat 1.37 g
Monounsaturated fat: Mono. Fat 1.58 g
Polyunsaturated fat: Poly. Fat 0.39 g
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
Contains more Mono. FatMonounsaturated fat +9194.1%
Contains more Poly. FatPolyunsaturated fat +1344.4%
Contains less Sat. FatSaturated fat -98.1%

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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. Soup beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171144/nutrients
  2. Okra - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169260/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.