Lima Beans vs. Okra
Nutrition comparison of Lima Beans and Okra
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
lima beans
versus
okra
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lima beans and okra:
- Both lima beans and okra are high in Vitamin C, dietary fiber and potassium.
- Lima bean is an excellent source of iron.
- Okra has 63% less carbohydrates than lima bean.
- Okra is an excellent source of calcium.
USDA sources for nutritional information: Lima Beans (Lima beans, immature seeds, raw) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Lima bean is high in calories and okra has 71% less calories than lima bean - lima bean has 113 calories per 100 grams and okra has 33 calories.
For macronutrient ratios, lima beans is heavier in protein, lighter in carbs and similar to okra for fat. Lima beans has a macronutrient ratio of 24:70:7 and for okra, 19:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lima Beans | Okra | |
|---|---|---|
| Protein | 24% | 19% |
| Carbohydrates | 70% | 76% |
| Fat | 7% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Okra has 63% less carbohydrates than lima bean - lima bean has 20.2g of total carbs per 100 grams and okra has 7.5g of carbohydrates.
dietary fiber
Both lima beans and okra are high in dietary fiber. Lima bean has 53% more dietary fiber than okra - lima bean has 4.9g of dietary fiber per 100 grams and okra has 3.2g of dietary fiber.
sugar
Lima beans and okra contain similar amounts of sugar - lima bean has 1.5g of sugar per 100 grams and okra has 1.5g of sugar.
Protein
protein
Lima bean has 254% more protein than okra - lima bean has 6.8g of protein per 100 grams and okra has 1.9g of protein.
Fat
saturated fat
Both lima beans and okra are low in saturated fat - lima bean has 0.2g of saturated fat per 100 grams and okra has 0.03g of saturated fat.
Vitamins
Vitamin C
Both lima beans and okra are high in Vitamin C. Lima bean is very similar to okra for Vitamin C - lima bean has 23.4mg of Vitamin C per 100 grams and okra has 23mg of Vitamin C.
Vitamin A
Okra has 260% more Vitamin A than lima bean - lima bean has 10ug of Vitamin A per 100 grams and okra has 36ug of Vitamin A.
Vitamin E
Lima beans and okra contain similar amounts of Vitamin E - lima bean has 0.32mg of Vitamin E per 100 grams and okra has 0.27mg of Vitamin E.
Vitamin K
Okra has 459% more Vitamin K than lima bean - lima bean has 5.6ug of Vitamin K per 100 grams and okra has 31.3ug of Vitamin K.
The B Vitamins
Both lima beans and okra contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Lima Beans | Okra | |
|---|---|---|
| Thiamin | 0.217 MG | 0.2 MG |
| Riboflavin | 0.103 MG | 0.06 MG |
| Niacin | 1.474 MG | 1 MG |
| Pantothenic acid | 0.247 MG | 0.245 MG |
| Vitamin B6 | 0.204 MG | 0.215 MG |
| Folate | 34 UG | 60 UG |
Minerals
calcium
Okra is an excellent source of calcium and it has 141% more calcium than lima bean - lima bean has 34mg of calcium per 100 grams and okra has 82mg of calcium.
iron
Lima bean is an excellent source of iron and it has 406% more iron than okra - lima bean has 3.1mg of iron per 100 grams and okra has 0.62mg of iron.
potassium
Both lima beans and okra are high in potassium. Lima bean has 56% more potassium than okra - lima bean has 467mg 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,
| Lima Beans | Okra | |
|---|---|---|
| beta-carotene | 126 UG | 416 UG |
| alpha-carotene | ~ | 27 UG |
| lutein + zeaxanthin | ~ | 280 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, lima bean has more alpha linoleic acid (ALA) than okra per 100 grams.
| Lima Beans | Okra | |
|---|---|---|
| alpha linoleic acid | 0.136 G | 0.001 G |
| Total | 0.136 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, lima bean has more linoleic acid than okra per 100 grams.
| Lima Beans | Okra | |
|---|---|---|
| linoleic acid | 0.283 G | 0.026 G |
| Total | 0.283 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: Lima Beans (Lima beans, immature seeds, raw) and Okra (Okra, raw) .
Lima 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 lima beans or okra contain more calories in 100 grams?Lima bean is high in calories and okra has 70% less calories than lima bean - lima bean has 113 calories in 100g and okra has 33 calories.
Does lima beans or okra have more carbohydrates?
By weight, okra has 60% fewer carbohydrates than lima bean - lima bean has 20.2g of carbs for 100g and okra has 7.5g of carbohydrates.
Does lima beans or okra contain more calcium?
Okra is a rich source of calcium and it has 140% more calcium than lima bean - lima bean has 34mg of calcium in 100 grams and okra has 82mg of calcium.
Does lima beans or okra contain more iron?
Lima bean is an abundant source of iron and it has 410% more iron than okra - lima bean has 3.1mg of iron in 100 grams and okra has 0.62mg of iron.
Does lima beans or okra contain more potassium?
Both lima beans and okra are high in potassium. Lima bean has 60% more potassium than okra - lima bean has 467mg of potassium in 100 grams and okra has 299mg of potassium.