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.
USDA sources for nutritional information: Green Bean (Beans, snap, green, raw) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.
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 of 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 % |
|
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 green bean contain more calories in 100 grams?Okra and green bean contain similar amounts of calories - okra has 33 calories in 100g and green bean has 31 calories.
Does okra or green bean have more carbohydrates?
By weight, okra and green bean contain similar amounts of carbs - okra has 7.5g of carbs for 100g and green bean has 7g of carbohydrates.
Does okra or green bean contain more calcium?
Okra is a rich source of calcium and it has 120% more calcium than green bean - okra has 82mg of calcium in 100 grams and green bean has 37mg of calcium.
Does okra or green bean contain more potassium?
Both okra and green bean are high in potassium. Okra has 40% more potassium than green bean - okra has 299mg of potassium in 100 grams and green bean has 211mg of potassium.