Green Bean vs. Okra

Nutrition comparison of Green Bean and Okra


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of green bean versus okra (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in green bean and okra:

  • Both okra and green bean are high in Vitamin C, dietary fiber and potassium.
  • Okra has more thiamin.
  • Okra is an excellent source of calcium.
Detailed nutritional comparison of green bean and okra is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Green Bean (Beans, snap, green, raw) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.


Image of Green Bean src
Image of Okra src

Calories and Carbs

calories

Okra and green bean contain similar amounts of calories - okra has 33 calories per 100 grams and green bean has 31 calories.

For macronutrient ratios, green bean is similar to okra for protein, carbs and fat. Green bean has a macronutrient ratio of 20:76:5 and for okra, 19:76:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Green Bean Okra
Protein 20% 19%
Carbohydrates 76% 76%
Fat 5% 5%
Alcohol ~ ~

carbohydrates

Okra and green bean contain similar amounts carbs - okra has 7.5g of total carbs per 100 grams and green bean has 7g of carbohydrates.

dietary fiber

Both okra and green bean are high in dietary fiber. Okra has 19% more dietary fiber than green bean - okra has 3.2g of dietary fiber per 100 grams and green bean has 2.7g of dietary fiber.

sugar

Okra and green bean contain similar amounts of sugar - okra has 1.5g of sugar per 100 grams and green bean has 3.3g of sugar.



Protein

protein

Okra and green bean contain similar amounts of protein - okra has 1.9g of protein per 100 grams and green bean has 1.8g of protein.

Fat

saturated fat

Both okra and green bean are low in saturated fat - okra has 0.03g of saturated fat per 100 grams and green bean has 0.05g of saturated fat.

Vitamins

Vitamin C

Both okra and green bean are high in Vitamin C. Okra has 89% more Vitamin C than green bean - okra has 23mg of Vitamin C per 100 grams and green bean has 12.2mg of Vitamin C.

Vitamin A

Okra and green bean contain similar amounts of Vitamin A - okra has 36ug of Vitamin A per 100 grams and green bean has 35ug of Vitamin A.

Vitamin E

Okra and green bean contain similar amounts of Vitamin E - okra has 0.27mg of Vitamin E per 100 grams and green bean has 0.41mg of Vitamin E.

Vitamin K

Okra and green bean contain similar amounts of Vitamin K - okra has 31.3ug of Vitamin K per 100 grams and green bean has 43ug of Vitamin K.

The B Vitamins

Okra has more thiamin. Both green bean and okra contain significant amounts of riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Green Bean Okra
Thiamin 0.082 MG 0.2 MG
Riboflavin 0.104 MG 0.06 MG
Niacin 0.734 MG 1 MG
Pantothenic acid 0.225 MG 0.245 MG
Vitamin B6 0.141 MG 0.215 MG
Folate 33 UG 60 UG

Minerals

calcium

Okra is an excellent source of calcium and it has 122% more calcium than green bean - okra has 82mg of calcium per 100 grams and green bean has 37mg of calcium.

iron

Green bean has 66% more iron than okra - okra has 0.62mg of iron per 100 grams and green bean has 1mg of iron.

potassium

Both okra and green bean are high in potassium. Okra has 42% more potassium than green bean - okra has 299mg of potassium per 100 grams and green bean has 211mg of potassium.

Antioxidants and Phytonutrients

flavonoids

Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]

For specific flavonoid compounds, green bean has more kaempferol than okra per 100 grams, however, okra contains more quercetin than green bean per 100 grams.

Green Bean Okra
luteolin 0.13 mg ~
kaempferol 0.45 mg ~
myricetin 0.13 mg ~
Quercetin 2.73 mg 20.97 mg

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, both green bean and okra contain significant amounts of beta-carotene.

Green Bean Okra
beta-carotene 379 UG 416 UG
alpha-carotene 69 UG 27 UG
lutein + zeaxanthin 640 UG 280 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, green bean has more alpha linoleic acid (ALA) than okra per 100 grams.

Green Bean Okra
alpha linoleic acid 0.069 G 0.001 G
Total 0.069 G 0.001 G

omega 6s

Comparing omega-6 fatty acids, both green bean and okra contain small amounts of linoleic acid.

Green Bean Okra
linoleic acid 0.044 G 0.026 G
Total 0.044 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.

Note: The specific food items compared are: Green Bean (Beans, snap, green, raw) and Okra (Okra, raw) .

Green Bean g

()
Daily Values (%)

Okra g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G