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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, Potassium, and Zinc, however, Okra is richer in Vitamin C, 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.
Winged bean
Winged bean
4
:
5
Okra
Okra
Contains more Iron +222.6%
Contains more Potassium +96%
Contains more Zinc +139.7%
Contains more Copper +1171.6%
Contains more Calcium +173.3%
Contains more Magnesium +137.5%
Contains more Phosphorus +35.6%
Contains less Sodium -80%
Contains more Manganese +48.1%
Equal in Selenium - 0.7
Winged bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Okra
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Contains more Iron +222.6%
Contains more Potassium +96%
Contains more Zinc +139.7%
Contains more Copper +1171.6%
Contains more Calcium +173.3%
Contains more Magnesium +137.5%
Contains more Phosphorus +35.6%
Contains less Sodium -80%
Contains more Manganese +48.1%
Equal in Selenium - 0.7

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.
Winged bean
Winged bean
3
:
7
Okra
Okra
Contains more Vitamin B1 +89.5%
Contains more Vitamin B2 +148.3%
Contains more Vitamin B3 +64%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +111.2%
Contains more Vitamin B6 +186.7%
Contains more Folate +215.8%
Winged bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 95% 35% 31% 7% 18% 15% 0% 0%
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 B1 +89.5%
Contains more Vitamin B2 +148.3%
Contains more Vitamin B3 +64%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +111.2%
Contains more Vitamin B6 +186.7%
Contains more Folate +215.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winged bean
Winged bean
4
:
1
Okra
Okra
Contains more Protein +501%
Contains more Fats +373.7%
Contains more Carbs +277.2%
Contains more Other +135.3%
Contains more Water +56.1%
Winged bean
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 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 +501%
Contains more Fats +373.7%
Contains more Carbs +277.2%
Contains more Other +135.3%
Contains more Water +56.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winged bean
Winged bean
2
:
1
Okra
Okra
Contains more Monounsaturated Fat +1276.5%
Contains more Polyunsaturated fat +544.4%
Contains less Saturated Fat -88.3%
Winged bean
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
Okra
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Contains more Monounsaturated Fat +1276.5%
Contains more Polyunsaturated fat +544.4%
Contains less Saturated Fat -88.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Winged bean Okra Opinion
Net carbs 28.1g 4.25g Winged bean
Protein 11.6g 1.93g Winged bean
Fats 0.9g 0.19g Winged bean
Carbs 28.1g 7.45g Winged bean
Calories 148kcal 33kcal Winged bean
Starch 0.34g Okra
Fructose 0.57g Okra
Sugar 1.48g Winged bean
Fiber 3.2g Okra
Calcium 30mg 82mg Okra
Iron 2mg 0.62mg Winged bean
Magnesium 24mg 57mg Okra
Phosphorus 45mg 61mg Okra
Potassium 586mg 299mg Winged bean
Sodium 35mg 7mg Okra
Zinc 1.39mg 0.58mg Winged bean
Copper 1.386mg 0.109mg Winged bean
Manganese 0.532mg 0.788mg Okra
Selenium 0.7µg 0.7µg
Vitamin A 0IU 716IU Okra
Vitamin A RAE 0µg 36µg Okra
Vitamin E 0.27mg Okra
Vitamin C 0mg 23mg Okra
Vitamin B1 0.379mg 0.2mg Winged bean
Vitamin B2 0.149mg 0.06mg Winged bean
Vitamin B3 1.64mg 1mg Winged bean
Vitamin B5 0.116mg 0.245mg Okra
Vitamin B6 0.075mg 0.215mg Okra
Folate 19µg 60µg Okra
Vitamin K 31.3µg Okra
Tryptophan 0.252mg 0.017mg Winged bean
Threonine 0.451mg 0.065mg Winged bean
Isoleucine 0.425mg 0.069mg Winged bean
Leucine 0.64mg 0.105mg Winged bean
Lysine 0.592mg 0.081mg Winged bean
Methionine 0.143mg 0.021mg Winged bean
Phenylalanine 0.451mg 0.065mg Winged bean
Valine 0.599mg 0.091mg Winged bean
Histidine 0.241mg 0.031mg Winged bean
Saturated Fat 0.222g 0.026g Okra
Monounsaturated Fat 0.234g 0.017g Winged bean
Polyunsaturated fat 0.174g 0.027g Winged bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean 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
17%
Winged bean
33%
Okra
Minerals Daily Need Coverage Score
75%
Winged bean
30%
Okra

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 1.48g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 32)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $0.5)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 28mg)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.196g)
Which food is richer in vitamins?
Okra
Okra is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.