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  6. Yardlong bean (Asparagus bean) vs. Okra

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

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How are Yardlong bean (Asparagus bean) and Okra different?

  • Okra is higher than Yardlong bean (Asparagus bean) in Manganese, Vitamin B6, Vitamin B1, Vitamin C, and Copper.
  • Okra covers your daily need of Manganese 26% more than Yardlong bean (Asparagus bean).

Yardlong bean, cooked, boiled, drained, without salt and Okra, raw types were used in this article.

Infographic

Yardlong bean (Asparagus 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.
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
3
:
7
Okra
Okra
Contains more Iron +58.1%
Contains less Sodium -42.9%
Contains more Selenium +114.3%
Contains more Calcium +86.4%
Contains more Magnesium +35.7%
Contains more Zinc +61.1%
Contains more Copper +131.9%
Contains more Manganese +292%
Equal in Phosphorus - 61
Equal in Potassium - 299
Yardlong bean (Asparagus bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Okra
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Contains more Iron +58.1%
Contains less Sodium -42.9%
Contains more Selenium +114.3%
Contains more Calcium +86.4%
Contains more Magnesium +35.7%
Contains more Zinc +61.1%
Contains more Copper +131.9%
Contains more Manganese +292%
Equal in Phosphorus - 61
Equal in Potassium - 299

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.
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
1
:
9
Okra
Okra
Contains more Vitamin B2 +65%
Contains more Vitamin A +59.1%
Contains more Vitamin C +42%
Contains more Vitamin B1 +135.3%
Contains more Vitamin B3 +58.7%
Contains more Vitamin B5 +380.4%
Contains more Vitamin B6 +795.8%
Contains more Folate +33.3%
Yardlong bean (Asparagus bean)
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 0% 0% 54% 22% 23% 12% 4% 6% 34% 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 B2 +65%
Contains more Vitamin A +59.1%
Contains more Vitamin C +42%
Contains more Vitamin B1 +135.3%
Contains more Vitamin B3 +58.7%
Contains more Vitamin B5 +380.4%
Contains more Vitamin B6 +795.8%
Contains more Folate +33.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
2
:
3
Okra
Okra
Contains more Protein +31.1%
Contains more Carbs +23.2%
Contains more Fats +90%
Contains more Other +18.1%
Equal in Water - 89.58
Yardlong bean (Asparagus bean)
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 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 +31.1%
Contains more Carbs +23.2%
Contains more Fats +90%
Contains more Other +18.1%
Equal in Water - 89.58

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
1
:
1
Okra
Okra
Contains more Polyunsaturated fat +55.6%
Contains more Monounsaturated Fat +88.9%
Equal in Saturated Fat - 0.026
Yardlong bean (Asparagus bean)
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
Okra
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Contains more Polyunsaturated fat +55.6%
Contains more Monounsaturated Fat +88.9%
Equal in Saturated Fat - 0.026

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) Okra Opinion
Net carbs 9.18g 4.25g Yardlong bean (Asparagus bean)
Protein 2.53g 1.93g Yardlong bean (Asparagus bean)
Fats 0.1g 0.19g Okra
Carbs 9.18g 7.45g Yardlong bean (Asparagus bean)
Calories 47kcal 33kcal Yardlong bean (Asparagus bean)
Starch 0.34g Okra
Fructose 0.57g Okra
Sugar 1.48g Yardlong bean (Asparagus bean)
Fiber 3.2g Okra
Calcium 44mg 82mg Okra
Iron 0.98mg 0.62mg Yardlong bean (Asparagus bean)
Magnesium 42mg 57mg Okra
Phosphorus 57mg 61mg Okra
Potassium 290mg 299mg Okra
Sodium 4mg 7mg Yardlong bean (Asparagus bean)
Zinc 0.36mg 0.58mg Okra
Copper 0.047mg 0.109mg Okra
Manganese 0.201mg 0.788mg Okra
Selenium 1.5µg 0.7µg Yardlong bean (Asparagus bean)
Vitamin A 450IU 716IU Okra
Vitamin A RAE 23µg 36µg Okra
Vitamin E 0.27mg Okra
Vitamin C 16.2mg 23mg Okra
Vitamin B1 0.085mg 0.2mg Okra
Vitamin B2 0.099mg 0.06mg Yardlong bean (Asparagus bean)
Vitamin B3 0.63mg 1mg Okra
Vitamin B5 0.051mg 0.245mg Okra
Vitamin B6 0.024mg 0.215mg Okra
Folate 45µg 60µg Okra
Vitamin K 31.3µg Okra
Tryptophan 0.029mg 0.017mg Yardlong bean (Asparagus bean)
Threonine 0.094mg 0.065mg Yardlong bean (Asparagus bean)
Isoleucine 0.135mg 0.069mg Yardlong bean (Asparagus bean)
Leucine 0.18mg 0.105mg Yardlong bean (Asparagus bean)
Lysine 0.166mg 0.081mg Yardlong bean (Asparagus bean)
Methionine 0.036mg 0.021mg Yardlong bean (Asparagus bean)
Phenylalanine 0.139mg 0.065mg Yardlong bean (Asparagus bean)
Valine 0.146mg 0.091mg Yardlong bean (Asparagus bean)
Histidine 0.082mg 0.031mg Yardlong bean (Asparagus bean)
Saturated Fat 0.026g 0.026g
Monounsaturated Fat 0.009g 0.017g Okra
Polyunsaturated fat 0.042g 0.027g Yardlong bean (Asparagus bean)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) Okra
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
15%
Yardlong bean (Asparagus bean)
33%
Okra
Minerals Daily Need Coverage Score
19%
Yardlong bean (Asparagus bean)
30%
Okra

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Sugar (difference - 1.48g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in glycemic index (difference - 86)
Which food is cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is cheaper (difference - $1)
Which food is richer in minerals?
Okra
Okra is relatively richer in minerals
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 contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat (0.026 g)

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) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.