Bean Sprouts vs. Okra
Nutrition comparison of Bean Sprouts and Okra
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
bean sprouts
versus
okra
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in bean sprouts and okra:
- Both okra and bean sprouts are high in Vitamin C.
- Okra has more thiamin and Vitamin B6, however, bean sprout contains more riboflavin.
- Okra is a great source of potassium.
- Okra is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: Bean Sprouts (Mung beans, mature seeds, sprouted, raw) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Okra and bean sprouts contain similar amounts of calories - okra has 33 calories per 100 grams and bean sprout has 30 calories.
For macronutrient ratios, bean sprouts is heavier in protein, lighter in carbs and similar to okra for fat. Bean sprouts has a macronutrient ratio of 33:63:5 and for okra, 19:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Bean Sprouts | Okra | |
|---|---|---|
| Protein | 33% | 19% |
| Carbohydrates | 63% | 76% |
| Fat | 5% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Okra and bean sprouts contain similar amounts of carbs - okra has 7.5g of total carbs per 100 grams and bean sprout has 5.9g of carbohydrates.
dietary fiber
Okra is an excellent source of dietary fiber and it has 78% more dietary fiber than bean sprout - okra has 3.2g of dietary fiber per 100 grams and bean sprout has 1.8g of dietary fiber.
sugar
Okra and bean sprouts contain similar amounts of sugar - okra has 1.5g of sugar per 100 grams and bean sprout has 4.1g of sugar.
Protein
protein
Okra and bean sprouts contain similar amounts of protein - okra has 1.9g of protein per 100 grams and bean sprout has 3g of protein.
Fat
saturated fat
Both okra and bean sprouts are low in saturated fat - okra has 0.03g of saturated fat per 100 grams and bean sprout has 0.05g of saturated fat.
Vitamins
Vitamin C
Both okra and bean sprouts are high in Vitamin C. Okra has 74% more Vitamin C than bean sprout - okra has 23mg of Vitamin C per 100 grams and bean sprout has 13.2mg of Vitamin C.
Vitamin A
Okra has 35 times more Vitamin A than bean sprout - okra has 36ug of Vitamin A per 100 grams and bean sprout has 1ug of Vitamin A.
Vitamin E
Okra and bean sprouts contain similar amounts of Vitamin E - okra has 0.27mg of Vitamin E per 100 grams and bean sprout has 0.1mg of Vitamin E.
Vitamin K
Okra and bean sprouts contain similar amounts of Vitamin K - okra has 31.3ug of Vitamin K per 100 grams and bean sprout has 33ug of Vitamin K.
The B Vitamins
Okra has more thiamin and Vitamin B6, however, bean sprout contains more riboflavin. Both bean sprouts and okra contain significant amounts of niacin, pantothenic acid and folate.
| Bean Sprouts | Okra | |
|---|---|---|
| Thiamin | 0.084 MG | 0.2 MG |
| Riboflavin | 0.124 MG | 0.06 MG |
| Niacin | 0.749 MG | 1 MG |
| Pantothenic acid | 0.38 MG | 0.245 MG |
| Vitamin B6 | 0.088 MG | 0.215 MG |
| Folate | 61 UG | 60 UG |
Minerals
calcium
Okra is an excellent source of calcium and it has 531% more calcium than bean sprout - okra has 82mg of calcium per 100 grams and bean sprout has 13mg of calcium.
iron
Okra and bean sprouts contain similar amounts of iron - okra has 0.62mg of iron per 100 grams and bean sprout has 0.91mg of iron.
potassium
Okra is a great source of potassium and it has 101% more potassium than bean sprout - okra has 299mg of potassium per 100 grams and bean sprout has 149mg 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, bean sprout has more kaempferol than okra per 100 grams, however, okra contains more quercetin than bean sprout per 100 grams.
| Bean Sprouts | Okra | |
|---|---|---|
| kaempferol | 0.33 mg | ~ |
| Quercetin | 0.15 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,
| Bean Sprouts | Okra | |
|---|---|---|
| beta-carotene | 6 UG | 416 UG |
| alpha-carotene | 6 UG | 27 UG |
| lutein + zeaxanthin | ~ | 280 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, bean sprout has more alpha linoleic acid (ALA) than okra per 100 grams.
| Bean Sprouts | Okra | |
|---|---|---|
| alpha linoleic acid | 0.016 G | 0.001 G |
| Total | 0.016 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, both bean sprouts and okra contain small amounts of linoleic acid.
| Bean Sprouts | Okra | |
|---|---|---|
| linoleic acid | 0.042 G | 0.026 G |
| Total | 0.042 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: Bean Sprouts (Mung beans, mature seeds, sprouted, raw) and Okra (Okra, raw) .
Bean Sprouts 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 bean sprouts contain more calories in 100 grams?Okra and bean sprouts contain similar amounts of calories - okra has 33 calories in 100g and bean sprout has 30 calories.
Is okra or bean sprouts better for protein?
Okra and bean sprouts contain similar amounts of protein - okra has 1.9g of protein per 100 grams and bean sprout has 3g of protein.
Does okra or bean sprouts have more carbohydrates?
By weight, okra and bean sprouts contain similar amounts of carbs - okra has 7.5g of carbs for 100g and bean sprout has 5.9g of carbohydrates.
Does okra or bean sprouts contain more calcium?
Okra is a rich source of calcium and it has 530% more calcium than bean sprout - okra has 82mg of calcium in 100 grams and bean sprout has 13mg of calcium.