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  6. Winged bean vs. Okra

Winged bean vs. Okra — In-Depth Nutrition Comparison

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What are the differences between winged bean and okra?

  • Winged bean is higher in copper, iron, vitamin B1, and potassium; however, okra is richer in vitamin C, vitamin A, manganese, vitamin B6, folate, and magnesium.
  • Winged bean's daily need coverage for copper is 142% more.
  • Okra contains 3 times less iron than winged bean. Winged bean contains 2mg of iron, while okra contains 0.62mg.

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

Infographic

Winged bean 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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Okra
Okra
5
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 PotassiumPotassium +96%
Contains more IronIron +222.6%
Contains more CopperCopper +1171.6%
Contains more ZincZinc +139.7%
Contains more MagnesiumMagnesium +137.5%
Contains more CalciumCalcium +173.3%
Contains more PhosphorusPhosphorus +35.6%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +48.1%
~equal in Selenium ~0.7µg

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 0% 0% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 0%
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%
Contains more Vitamin B1Vitamin B1 +89.5%
Contains more Vitamin B2Vitamin B2 +148.3%
Contains more Vitamin B3Vitamin B3 +64%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +111.2%
Contains more Vitamin B6Vitamin B6 +186.7%
Contains more FolateFolate +215.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Winged bean Okra DV% diff.
Copper 1.386mg 0.109mg 142%
Vitamin C 0mg 23mg 26%
Vitamin K 31.3µg 26%
Protein 11.6g 1.93g 19%
Iron 2mg 0.62mg 17%
Vitamin B1 0.379mg 0.2mg 15%
Fiber 3.2g 13%
Manganese 0.532mg 0.788mg 11%
Vitamin B6 0.075mg 0.215mg 11%
Folate 19µg 60µg 10%
Magnesium 24mg 57mg 8%
Potassium 586mg 299mg 8%
Carbs 28.1g 7.45g 7%
Vitamin B2 0.149mg 0.06mg 7%
Zinc 1.39mg 0.58mg 7%
Calories 148kcal 33kcal 6%
Calcium 30mg 82mg 5%
Vitamin A 0µg 36µg 4%
Vitamin B3 1.64mg 1mg 4%
Vitamin B5 0.116mg 0.245mg 3%
Choline 12.3mg 2%
Vitamin E 0.27mg 2%
Phosphorus 45mg 61mg 2%
Sodium 35mg 7mg 1%
Polyunsaturated fat 0.174g 0.027g 1%
Monounsaturated fat 0.234g 0.017g 1%
Saturated fat 0.222g 0.026g 1%
Fructose 0.57g 1%
Fats 0.9g 0.19g 1%
Net carbs 28.1g 4.25g N/A
Sugar 1.48g N/A
Starch 0.34g 0%
Selenium 0.7µg 0.7µg 0%
Tryptophan 0.252mg 0.017mg 0%
Threonine 0.451mg 0.065mg 0%
Isoleucine 0.425mg 0.069mg 0%
Leucine 0.64mg 0.105mg 0%
Lysine 0.592mg 0.081mg 0%
Methionine 0.143mg 0.021mg 0%
Phenylalanine 0.451mg 0.065mg 0%
Valine 0.599mg 0.091mg 0%
Histidine 0.241mg 0.031mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 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 +501%
Contains more FatsFats +373.7%
Contains more CarbsCarbs +277.2%
Contains more OtherOther +135.3%
Contains more WaterWater +56.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 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 +1276.5%
Contains more Poly. FatPolyunsaturated fat +544.4%
Contains less Sat. FatSaturated fat -88.3%

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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.