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  6. Soybean raw vs. Okra

Soybean raw vs. Okra — In-Depth Nutrition Comparison

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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Okra
Okra
0
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 MagnesiumMagnesium +391.2%
Contains more CalciumCalcium +237.8%
Contains more PotassiumPotassium +501%
Contains more IronIron +2432.3%
Contains more CopperCopper +1421.1%
Contains more ZincZinc +743.1%
Contains more PhosphorusPhosphorus +1054.1%
Contains less SodiumSodium -71.4%
Contains more ManganeseManganese +219.4%
Contains more SeleniumSelenium +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.
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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Okra
Okra
2
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 EVitamin E +214.8%
Contains more Vitamin B1Vitamin B1 +337%
Contains more Vitamin B2Vitamin B2 +1350%
Contains more Vitamin B3Vitamin B3 +62.3%
Contains more Vitamin B5Vitamin B5 +223.7%
Contains more Vitamin B6Vitamin B6 +75.3%
Contains more Vitamin KVitamin K +50.2%
Contains more FolateFolate +525%
Contains more CholineCholine +842.3%
Contains more Vitamin CVitamin C +283.3%
Contains more Vitamin AVitamin A +3500%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean raw Okra DV% diff.
Iron 15.7mg 0.62mg 189%
Copper 1.658mg 0.109mg 172%
Phosphorus 704mg 61mg 92%
Folate 375µg 60µg 79%
Polyunsaturated fat 11.255g 0.027g 75%
Manganese 2.517mg 0.788mg 75%
Protein 36.49g 1.93g 69%
Vitamin B2 0.87mg 0.06mg 62%
Vitamin B1 0.874mg 0.2mg 56%
Magnesium 280mg 57mg 53%
Potassium 1797mg 299mg 44%
Zinc 4.89mg 0.58mg 39%
Selenium 17.8µg 0.7µg 31%
Fats 19.94g 0.19g 30%
Fiber 9.3g 3.2g 24%
Calories 446kcal 33kcal 21%
Calcium 277mg 82mg 20%
Choline 115.9mg 12.3mg 19%
Vitamin C 6mg 23mg 19%
Saturated fat 2.884g 0.026g 13%
Vitamin K 47µg 31.3µg 13%
Vitamin B6 0.377mg 0.215mg 12%
Monounsaturated fat 4.404g 0.017g 11%
Vitamin B5 0.793mg 0.245mg 11%
Carbs 30.16g 7.45g 8%
Vitamin E 0.85mg 0.27mg 4%
Vitamin B3 1.623mg 1mg 4%
Vitamin A 1µg 36µg 4%
Fructose 0.57g 1%
Net carbs 20.86g 4.25g N/A
Sugar 7.33g 1.48g N/A
Starch 0.34g 0%
Sodium 2mg 7mg 0%
Tryptophan 0.591mg 0.017mg 0%
Threonine 1.766mg 0.065mg 0%
Isoleucine 1.971mg 0.069mg 0%
Leucine 3.309mg 0.105mg 0%
Lysine 2.706mg 0.081mg 0%
Methionine 0.547mg 0.021mg 0%
Phenylalanine 2.122mg 0.065mg 0%
Valine 2.029mg 0.091mg 0%
Histidine 1.097mg 0.031mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +1790.7%
Contains more FatsFats +10394.7%
Contains more CarbsCarbs +304.8%
Contains more OtherOther +472.9%
Contains more WaterWater +948.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 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 +25805.9%
Contains more Poly. FatPolyunsaturated fat +41585.2%
Contains less Sat. FatSaturated fat -99.1%

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.