Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Soybean raw
  5. Compare
  6. Soybean raw vs. Okra

Soybean raw vs. Okra — In-Depth Nutrition Comparison

Compare

What are the main differences between Soybean raw and Okra?

  • Soybean raw has more Iron, Copper, Phosphorus, Folate, Manganese, Vitamin B2, Vitamin B1, Magnesium, Potassium, and Zinc than Okra.
  • Soybean raw's daily need coverage for Iron is 189% higher.
  • Okra has 15 times less Copper than Soybean raw. Soybean raw has 1.658mg of Copper, while Okra has 0.109mg.

We used Soybeans, mature seeds, raw and Okra, raw types in this comparison.

Infographic

Soybean raw 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.
Soybean raw
Soybean raw
10
:
0
Okra
Okra
Contains more Calcium +237.8%
Contains more Iron +2432.3%
Contains more Magnesium +391.2%
Contains more Phosphorus +1054.1%
Contains more Potassium +501%
Contains less Sodium -71.4%
Contains more Zinc +743.1%
Contains more Copper +1421.1%
Contains more Manganese +219.4%
Contains more Selenium +2442.9%
Soybean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Okra
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Contains more Calcium +237.8%
Contains more Iron +2432.3%
Contains more Magnesium +391.2%
Contains more Phosphorus +1054.1%
Contains more Potassium +501%
Contains less Sodium -71.4%
Contains more Zinc +743.1%
Contains more Copper +1421.1%
Contains more Manganese +219.4%
Contains more Selenium +2442.9%

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.
Soybean raw
Soybean raw
8
:
2
Okra
Okra
Contains more Vitamin E +214.8%
Contains more Vitamin B1 +337%
Contains more Vitamin B2 +1350%
Contains more Vitamin B3 +62.3%
Contains more Vitamin B5 +223.7%
Contains more Vitamin B6 +75.3%
Contains more Folate +525%
Contains more Vitamin K +50.2%
Contains more Vitamin A +3154.5%
Contains more Vitamin C +283.3%
Soybean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
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%
Contains more Vitamin E +214.8%
Contains more Vitamin B1 +337%
Contains more Vitamin B2 +1350%
Contains more Vitamin B3 +62.3%
Contains more Vitamin B5 +223.7%
Contains more Vitamin B6 +75.3%
Contains more Folate +525%
Contains more Vitamin K +50.2%
Contains more Vitamin A +3154.5%
Contains more Vitamin C +283.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soybean raw
Soybean raw
4
:
1
Okra
Okra
Contains more Protein +1790.7%
Contains more Fats +10394.7%
Contains more Carbs +304.8%
Contains more Other +472.9%
Contains more Water +948.9%
Soybean raw
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Okra
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 Protein +1790.7%
Contains more Fats +10394.7%
Contains more Carbs +304.8%
Contains more Other +472.9%
Contains more Water +948.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soybean raw
Soybean raw
2
:
1
Okra
Okra
Contains more Monounsaturated Fat +25805.9%
Contains more Polyunsaturated fat +41585.2%
Contains less Saturated Fat -99.1%
Soybean raw
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Okra
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Contains more Monounsaturated Fat +25805.9%
Contains more Polyunsaturated fat +41585.2%
Contains less Saturated Fat -99.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soybean raw Okra Opinion
Net carbs 20.86g 4.25g Soybean raw
Protein 36.49g 1.93g Soybean raw
Fats 19.94g 0.19g Soybean raw
Carbs 30.16g 7.45g Soybean raw
Calories 446kcal 33kcal Soybean raw
Starch 0.34g Okra
Fructose 0.57g Okra
Sugar 7.33g 1.48g Okra
Fiber 9.3g 3.2g Soybean raw
Calcium 277mg 82mg Soybean raw
Iron 15.7mg 0.62mg Soybean raw
Magnesium 280mg 57mg Soybean raw
Phosphorus 704mg 61mg Soybean raw
Potassium 1797mg 299mg Soybean raw
Sodium 2mg 7mg Soybean raw
Zinc 4.89mg 0.58mg Soybean raw
Copper 1.658mg 0.109mg Soybean raw
Manganese 2.517mg 0.788mg Soybean raw
Selenium 17.8µg 0.7µg Soybean raw
Vitamin A 22IU 716IU Okra
Vitamin A RAE 1µg 36µg Okra
Vitamin E 0.85mg 0.27mg Soybean raw
Vitamin C 6mg 23mg Okra
Vitamin B1 0.874mg 0.2mg Soybean raw
Vitamin B2 0.87mg 0.06mg Soybean raw
Vitamin B3 1.623mg 1mg Soybean raw
Vitamin B5 0.793mg 0.245mg Soybean raw
Vitamin B6 0.377mg 0.215mg Soybean raw
Folate 375µg 60µg Soybean raw
Vitamin K 47µg 31.3µg Soybean raw
Tryptophan 0.591mg 0.017mg Soybean raw
Threonine 1.766mg 0.065mg Soybean raw
Isoleucine 1.971mg 0.069mg Soybean raw
Leucine 3.309mg 0.105mg Soybean raw
Lysine 2.706mg 0.081mg Soybean raw
Methionine 0.547mg 0.021mg Soybean raw
Phenylalanine 2.122mg 0.065mg Soybean raw
Valine 2.029mg 0.091mg Soybean raw
Histidine 1.097mg 0.031mg Soybean raw
Saturated Fat 2.884g 0.026g Okra
Monounsaturated Fat 4.404g 0.017g Soybean raw
Polyunsaturated fat 11.255g 0.027g Soybean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Okra
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
85%
Soybean raw
33%
Okra
Minerals Daily Need Coverage Score
244%
Soybean raw
30%
Okra

Comparison summary

Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 14)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 5.85g)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 2.858g)
Which food is cheaper?
Okra
Okra is cheaper (difference - $2.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.