Black Beans vs. Okra
Nutrition comparison of Black Beans and Okra
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
black beans
versus
okra
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in black beans and okra:
- Both okra and black beans are high in dietary fiber and potassium.
- Black bean has more riboflavin, however, okra contains more Vitamin B6.
- Okra has 55% less carbohydrates than black bean.
- Okra has 64% less calories than black bean.
- Okra is an excellent source of Vitamin C and calcium.
USDA sources for nutritional information: Black Beans (Beans, black turtle, mature seeds, canned) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Okra has 64% less calories than black bean - okra has 33 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, black beans is heavier in protein, lighter in carbs and similar to okra for fat. Black beans has a macronutrient ratio of 26:71:3 and for okra, 19:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Black Beans | Okra | |
|---|---|---|
| Protein | 26% | 19% |
| Carbohydrates | 71% | 76% |
| Fat | 3% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Okra has 55% less carbohydrates than black bean - okra has 7.5g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.
dietary fiber
Both okra and black beans are high in dietary fiber. Black bean has 116% more dietary fiber than okra - okra has 3.2g of dietary fiber per 100 grams and black bean has 6.9g of dietary fiber.
sugar
Okra and black beans contain similar amounts of sugar - okra has 1.5g of sugar per 100 grams and black bean has 0.23g of sugar.
Protein
protein
Black bean has 212% more protein than okra - okra has 1.9g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Both okra and black beans are low in saturated fat - okra has 0.03g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
Vitamins
Vitamin C
Okra is an excellent source of Vitamin C and it has 752% more Vitamin C than black bean - okra has 23mg of Vitamin C per 100 grams and black bean has 2.7mg of Vitamin C.
Vitamin A
Okra has more Vitamin A than black bean - okra has 36ug of Vitamin A per 100 grams and black bean does not contain significant amounts.
Vitamin E
Okra and black beans contain similar amounts of Vitamin E - okra has 0.27mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.
Vitamin K
Okra has 12 times more Vitamin K than black bean - okra has 31.3ug of Vitamin K per 100 grams and black bean has 2.3ug of Vitamin K.
The B Vitamins
Black bean has more riboflavin, however, okra contains more Vitamin B6. Both black beans and okra contain significant amounts of thiamin, niacin, pantothenic acid and folate.
| Black Beans | Okra | |
|---|---|---|
| Thiamin | 0.14 MG | 0.2 MG |
| Riboflavin | 0.12 MG | 0.06 MG |
| Niacin | 0.62 MG | 1 MG |
| Pantothenic acid | 0.184 MG | 0.245 MG |
| Vitamin B6 | 0.055 MG | 0.215 MG |
| Folate | 61 UG | 60 UG |
Minerals
calcium
Okra is an excellent source of calcium and it has 134% more calcium than black bean - okra has 82mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Black bean has 206% more iron than okra - okra has 0.62mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Both okra and black beans are high in potassium. Okra is very similar to okra for potassium - okra has 299mg of potassium per 100 grams and black bean has 308mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, black bean has more alpha linoleic acid (ALA) than okra per 100 grams.
| Black Beans | Okra | |
|---|---|---|
| alpha linoleic acid | 0.057 G | 0.001 G |
| Total | 0.057 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, black bean has more linoleic acid than okra per 100 grams.
| Black Beans | Okra | |
|---|---|---|
| linoleic acid | 0.068 G | 0.026 G |
| Total | 0.068 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: Black Beans (Beans, black turtle, mature seeds, canned) and Okra (Okra, raw) .
Black Beans 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 okra or black beans contain more calories in 100 grams?Okra has 60% less calories than black bean - okra has 33 calories in 100g and black bean has 91 calories.
Does okra or black beans have more carbohydrates?
By weight, okra has 60% fewer carbohydrates than black bean - okra has 7.5g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does okra or black beans contain more calcium?
Okra is a rich source of calcium and it has 130% more calcium than black bean - okra has 82mg of calcium in 100 grams and black bean has 35mg of calcium.
Does okra or black beans contain more potassium?
Both okra and black beans are high in potassium. Okra is very similar to okra for potassium - okra has 299mg of potassium in 100 grams and black bean has 308mg of potassium.