Edamame vs. Okra
Nutrition comparison of Edamame and Okra
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
edamame
versus
okra
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in edamame and okra:
- Both edamame and okra are high in calcium, dietary fiber and potassium.
- Edamame has more riboflavin and folate, however, okra contains more Vitamin B6.
- Edamame is a great source of iron and protein.
- Okra has more beta-carotene and alpha-carotene than edamame, however, edamame contains more lutein + zeaxanthin than okra.
- Okra is an excellent source of Vitamin C.
USDA sources for nutritional information: Edamame (Edamame, frozen, prepared) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Edamame is high in calories and okra has 73% less calories than edamame - edamame has 121 calories per 100 grams and okra has 33 calories.
For macronutrient ratios, edamame is heavier in protein, much lighter in carbs and much heavier in fat compared to okra per calorie. Edamame has a macronutrient ratio of 37:27:36 and for okra, 19:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Edamame | Okra | |
|---|---|---|
| Protein | 37% | 19% |
| Carbohydrates | 27% | 76% |
| Fat | 36% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Edamame and okra contain similar amounts of carbs - edamame has 8.9g of total carbs per 100 grams and okra has 7.5g of carbohydrates.
dietary fiber
Both edamame and okra are high in dietary fiber. Edamame has 63% more dietary fiber than okra - edamame has 5.2g of dietary fiber per 100 grams and okra has 3.2g of dietary fiber.
sugar
Edamame and okra contain similar amounts of sugar - edamame has 2.2g of sugar per 100 grams and okra has 1.5g of sugar.
Protein
protein
Edamame is a great source of protein and it has 517% more protein than okra - edamame has 11.9g of protein per 100 grams and okra has 1.9g of protein.
Fat
saturated fat
Both edamame and okra are low in saturated fat - edamame has 0.62g of saturated fat per 100 grams and okra has 0.03g of saturated fat.
trans fat
Both edamame and okra are low in trans fat - edamame has 0.01g of trans fat per 100 grams and okra does not contain significant amounts.
Vitamins
Vitamin C
Okra is an excellent source of Vitamin C and it has 277% more Vitamin C than edamame - edamame has 6.1mg of Vitamin C per 100 grams and okra has 23mg of Vitamin C.
Vitamin A
Okra has 140% more Vitamin A than edamame - edamame has 15ug of Vitamin A per 100 grams and okra has 36ug of Vitamin A.
Vitamin E
Edamame and okra contain similar amounts of Vitamin E - edamame has 0.68mg of Vitamin E per 100 grams and okra has 0.27mg of Vitamin E.
Vitamin K
Edamame and okra contain similar amounts of Vitamin K - edamame has 26.7ug of Vitamin K per 100 grams and okra has 31.3ug of Vitamin K.
The B Vitamins
Edamame has more riboflavin and folate, however, okra contains more Vitamin B6. Both edamame and okra contain significant amounts of thiamin, niacin and pantothenic acid.
| Edamame | Okra | |
|---|---|---|
| Thiamin | 0.2 MG | 0.2 MG |
| Riboflavin | 0.155 MG | 0.06 MG |
| Niacin | 0.915 MG | 1 MG |
| Pantothenic acid | 0.395 MG | 0.245 MG |
| Vitamin B6 | 0.1 MG | 0.215 MG |
| Folate | 311 UG | 60 UG |
Minerals
calcium
Both edamame and okra are high in calcium. Okra has 30% more calcium than edamame - edamame has 63mg of calcium per 100 grams and okra has 82mg of calcium.
iron
Edamame is a great source of iron and it has 266% more iron than okra - edamame has 2.3mg of iron per 100 grams and okra has 0.62mg of iron.
potassium
Both edamame and okra are high in potassium. Edamame has 46% more potassium than okra - edamame has 436mg of potassium per 100 grams and okra has 299mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, okra has more beta-carotene and alpha-carotene than edamame per 100 grams, however, edamame contains more lutein + zeaxanthin than okra per 100 grams.
| Edamame | Okra | |
|---|---|---|
| beta-carotene | 175 UG | 416 UG |
| lutein + zeaxanthin | 1619 UG | 280 UG |
| alpha-carotene | ~ | 27 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, edamame has more alpha linoleic acid (ALA) than okra per 100 grams.
| Edamame | Okra | |
|---|---|---|
| alpha linoleic acid | 0.358 G | 0.001 G |
| EPA | 0.003 G | ~ |
| Total | 0.361 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, edamame has more linoleic acid than okra per 100 grams.
| Edamame | Okra | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 1.792 G | 0.026 G |
| Total | 1.794 G | 0.026 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Edamame g
()
|
Daily Values (%) |
Okra g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does edamame or okra contain more calories in 100 grams?Edamame is high in calories and okra has 70% less calories than edamame - edamame has 121 calories in 100g and okra has 33 calories.
Is edamame or okra better for protein?
Edamame is a great source of protein and it has 520% more protein than okra - edamame has 11.9g of protein per 100 grams and okra has 1.9g of protein.
Does edamame or okra have more carbohydrates?
By weight, edamame and okra contain similar amounts of carbs - edamame has 8.9g of carbs for 100g and okra has 7.5g of carbohydrates.
Does edamame or okra contain more calcium?
Both edamame and okra are high in calcium. Okra has 30% more calcium than edamame - edamame has 63mg of calcium in 100 grams and okra has 82mg of calcium.
Does edamame or okra contain more potassium?
Both edamame and okra are high in potassium. Edamame has 50% more potassium than okra - edamame has 436mg of potassium in 100 grams and okra has 299mg of potassium.