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  6. Yardlong beans vs. Okra

Yardlong beans vs. Okra — In-Depth Nutrition Comparison

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How are yardlong beans and okra different?

  • Okra is higher than yardlong beans in manganese, vitamin B6, vitamin B1, vitamin C, copper, and vitamin A.
  • Okra covers your daily need for manganese, 26% more than yardlong beans.

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

Infographic

Yardlong beans 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 30% 13% 26% 37% 16% 9.8% 24% 0.52% 26% 8.2%
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 IronIron +58.1%
Contains less SodiumSodium -42.9%
Contains more SeleniumSelenium +114.3%
Contains more MagnesiumMagnesium +35.7%
Contains more CalciumCalcium +86.4%
Contains more CopperCopper +131.9%
Contains more ZincZinc +61.1%
Contains more ManganeseManganese +292%
~equal in Potassium ~299mg
~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 54% 7.7% 0% 0% 21% 23% 12% 3.1% 5.5% 0% 0% 34% 0%
Okra
Okra
10
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 B2Vitamin B2 +65%
Contains more Vitamin CVitamin C +42%
Contains more Vitamin AVitamin A +56.5%
Contains more Vitamin B1Vitamin B1 +135.3%
Contains more Vitamin B3Vitamin B3 +58.7%
Contains more Vitamin B5Vitamin B5 +380.4%
Contains more Vitamin B6Vitamin B6 +795.8%
Contains more FolateFolate +33.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong beans Okra DV% diff.
Manganese 0.201mg 0.788mg 26%
Vitamin K 31.3µg 26%
Vitamin B6 0.024mg 0.215mg 15%
Fiber 3.2g 13%
Vitamin B1 0.085mg 0.2mg 10%
Vitamin C 16.2mg 23mg 8%
Copper 0.047mg 0.109mg 7%
Iron 0.98mg 0.62mg 5%
Calcium 44mg 82mg 4%
Magnesium 42mg 57mg 4%
Vitamin B5 0.051mg 0.245mg 4%
Folate 45µg 60µg 4%
Vitamin B2 0.099mg 0.06mg 3%
Choline 12.3mg 2%
Zinc 0.36mg 0.58mg 2%
Vitamin B3 0.63mg 1mg 2%
Vitamin E 0.27mg 2%
Protein 2.53g 1.93g 1%
Selenium 1.5µg 0.7µg 1%
Calories 47kcal 33kcal 1%
Vitamin A 23µg 36µg 1%
Carbs 9.18g 7.45g 1%
Fructose 0.57g 1%
Phosphorus 57mg 61mg 1%
Fats 0.1g 0.19g 0%
Net carbs 9.18g 4.25g N/A
Potassium 290mg 299mg 0%
Sugar 1.48g N/A
Starch 0.34g 0%
Sodium 4mg 7mg 0%
Saturated fat 0.026g 0.026g 0%
Monounsaturated fat 0.009g 0.017g 0%
Polyunsaturated fat 0.042g 0.027g 0%
Tryptophan 0.029mg 0.017mg 0%
Threonine 0.094mg 0.065mg 0%
Isoleucine 0.135mg 0.069mg 0%
Leucine 0.18mg 0.105mg 0%
Lysine 0.166mg 0.081mg 0%
Methionine 0.036mg 0.021mg 0%
Phenylalanine 0.139mg 0.065mg 0%
Valine 0.146mg 0.091mg 0%
Histidine 0.082mg 0.031mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Okra
Okra
3
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 +31.1%
Contains more CarbsCarbs +23.2%
Contains more FatsFats +90%
Contains more OtherOther +18.1%
~equal in Water ~89.58g

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 12% 55%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.042 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 Poly. FatPolyunsaturated fat +55.6%
Contains more Mono. FatMonounsaturated fat +88.9%
~equal in Saturated fat ~0.026g

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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 beans - 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.