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  6. Yardlong bean (Asparagus bean) raw vs. Okra

Yardlong bean (Asparagus bean) raw vs. Okra — In-Depth Nutrition Comparison

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What are the differences between yardlong bean (Asparagus bean) raw and okra?

  • The amount of manganese, vitamin B6, vitamin B1, and copper in okra is higher than in yardlong bean (Asparagus bean) raw.
  • Okra's daily need coverage for manganese is 25% more.

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

Infographic

Yardlong bean (Asparagus bean) 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 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
Okra
Okra
7
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 less SodiumSodium -42.9%
Contains more SeleniumSelenium +114.3%
Contains more MagnesiumMagnesium +29.5%
Contains more CalciumCalcium +64%
Contains more PotassiumPotassium +24.6%
Contains more IronIron +31.9%
Contains more CopperCopper +127.1%
Contains more ZincZinc +56.8%
Contains more ManganeseManganese +284.4%
~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 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 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 AVitamin A +19.4%
Contains more Vitamin B2Vitamin B2 +83.3%
Contains more Vitamin CVitamin C +22.3%
Contains more Vitamin B1Vitamin B1 +86.9%
Contains more Vitamin B3Vitamin B3 +143.9%
Contains more Vitamin B5Vitamin B5 +345.5%
Contains more Vitamin B6Vitamin B6 +795.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~60µg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Okra DV% diff.
Vitamin K 31.3µg 26%
Manganese 0.205mg 0.788mg 25%
Vitamin B6 0.024mg 0.215mg 15%
Fiber 3.2g 13%
Vitamin B1 0.107mg 0.2mg 8%
Copper 0.048mg 0.109mg 7%
Vitamin C 18.8mg 23mg 5%
Vitamin B5 0.055mg 0.245mg 4%
Vitamin B3 0.41mg 1mg 4%
Vitamin B2 0.11mg 0.06mg 4%
Magnesium 44mg 57mg 3%
Calcium 50mg 82mg 3%
Potassium 240mg 299mg 2%
Iron 0.47mg 0.62mg 2%
Protein 2.8g 1.93g 2%
Zinc 0.37mg 0.58mg 2%
Choline 12.3mg 2%
Vitamin E 0.27mg 2%
Folate 62µg 60µg 1%
Polyunsaturated fat 0.169g 0.027g 1%
Calories 47kcal 33kcal 1%
Selenium 1.5µg 0.7µg 1%
Vitamin A 43µg 36µg 1%
Fructose 0.57g 1%
Fats 0.4g 0.19g 0%
Carbs 8.35g 7.45g 0%
Net carbs 8.35g 4.25g N/A
Sugar 1.48g N/A
Starch 0.34g 0%
Phosphorus 59mg 61mg 0%
Sodium 4mg 7mg 0%
Saturated fat 0.105g 0.026g 0%
Monounsaturated fat 0.036g 0.017g 0%
Tryptophan 0.032mg 0.017mg 0%
Threonine 0.104mg 0.065mg 0%
Isoleucine 0.15mg 0.069mg 0%
Leucine 0.2mg 0.105mg 0%
Lysine 0.184mg 0.081mg 0%
Methionine 0.04mg 0.021mg 0%
Phenylalanine 0.154mg 0.065mg 0%
Valine 0.162mg 0.091mg 0%
Histidine 0.09mg 0.031mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Okra
Okra
2
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 +45.1%
Contains more FatsFats +110.5%
Contains more CarbsCarbs +12.1%
Contains more OtherOther +41.7%
~equal in Water ~89.58g

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 12% 55%
Saturated fat: Sat. Fat 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 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 +111.8%
Contains more Poly. FatPolyunsaturated fat +525.9%
Contains less Sat. FatSaturated fat -75.2%

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. Yardlong bean (Asparagus bean) raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/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.