Mung Bean vs. Okra
Nutrition comparison of Mung Bean and Okra
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mung bean
versus
okra
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mung bean and okra:
- Both okra and mung bean are high in calcium, dietary fiber and potassium.
- Mung bean has more thiamin, riboflavin, niacin, pantothenic acid and folate.
- Mung bean is an excellent source of iron and protein.
- Okra has 3.4 times less sugar than mung bean.
- Okra is an excellent source of Vitamin C.
USDA sources for nutritional information: Mung Bean (Mung beans, mature seeds, raw) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Mung bean is high in calories and okra has 90% less calories than mung bean - okra has 33 calories per 100 grams and mung bean has 347 calories.
For macronutrient ratios, mung bean is heavier in protein, lighter in carbs and similar to okra for fat. Mung bean has a macronutrient ratio of 27:70:3 and for okra, 19:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mung Bean | Okra | |
|---|---|---|
| Protein | 27% | 19% |
| Carbohydrates | 70% | 76% |
| Fat | 3% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Mung bean is high in carbohydrates and okra has 88% less carbohydrates than mung bean - okra has 7.5g of total carbs per 100 grams and mung bean has 62.6g of carbohydrates.
dietary fiber
Both okra and mung bean are high in dietary fiber. Mung bean has 409% more dietary fiber than okra - okra has 3.2g of dietary fiber per 100 grams and mung bean has 16.3g of dietary fiber.
sugar
Okra has 3.4 times less sugar than mung bean - okra has 1.5g of sugar per 100 grams and mung bean has 6.6g of sugar.
Protein
protein
Mung bean is an excellent source of protein and it has 11 times more protein than okra - okra has 1.9g of protein per 100 grams and mung bean has 23.9g of protein.
Fat
saturated fat
Both okra and mung bean are low in saturated fat - okra has 0.03g of saturated fat per 100 grams and mung bean has 0.35g of saturated fat.
Vitamins
Vitamin C
Okra is an excellent source of Vitamin C and it has 379% more Vitamin C than mung bean - okra has 23mg of Vitamin C per 100 grams and mung bean has 4.8mg of Vitamin C.
Vitamin A
Okra has 500% more Vitamin A than mung bean - okra has 36ug of Vitamin A per 100 grams and mung bean has 6ug of Vitamin A.
Vitamin E
Okra and mung bean contain similar amounts of Vitamin E - okra has 0.27mg of Vitamin E per 100 grams and mung bean has 0.51mg of Vitamin E.
Vitamin K
Okra has 248% more Vitamin K than mung bean - okra has 31.3ug of Vitamin K per 100 grams and mung bean has 9ug of Vitamin K.
The B Vitamins
Mung bean has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both mung bean and okra contain significant amounts of Vitamin B6.
| Mung Bean | Okra | |
|---|---|---|
| Thiamin | 0.621 MG | 0.2 MG |
| Riboflavin | 0.233 MG | 0.06 MG |
| Niacin | 2.251 MG | 1 MG |
| Pantothenic acid | 1.91 MG | 0.245 MG |
| Vitamin B6 | 0.382 MG | 0.215 MG |
| Folate | 625 UG | 60 UG |
Minerals
calcium
Both okra and mung bean are high in calcium. Mung bean has 61% more calcium than okra - okra has 82mg of calcium per 100 grams and mung bean has 132mg of calcium.
iron
Mung bean is an excellent source of iron and it has 987% more iron than okra - okra has 0.62mg of iron per 100 grams and mung bean has 6.7mg of iron.
potassium
Both okra and mung bean are high in potassium. Mung bean has 317% more potassium than okra - okra has 299mg of potassium per 100 grams and mung bean has 1246mg 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,
| Mung Bean | Okra | |
|---|---|---|
| beta-carotene | 68 UG | 416 UG |
| alpha-carotene | ~ | 27 UG |
| lutein + zeaxanthin | ~ | 280 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, mung bean has more alpha linoleic acid (ALA) than okra per 100 grams.
| Mung Bean | Okra | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.001 G |
| Total | 0.027 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, mung bean has more linoleic acid than okra per 100 grams.
| Mung Bean | Okra | |
|---|---|---|
| linoleic acid | 0.357 G | 0.026 G |
| Total | 0.357 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.
Mung 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 mung bean contain more calories in 100 grams?Mung bean is high in calories and okra has 90% less calories than mung bean - okra has 33 calories in 100g and mung bean has 347 calories.
Does okra or mung bean have more carbohydrates?
By weight, mung bean is high in carbohydrates and okra has 90% fewer carbohydrates than mung bean - okra has 7.5g of carbs for 100g and mung bean has 62.6g of carbohydrates.
Does okra or mung bean contain more calcium?
Both okra and mung bean are high in calcium. Mung bean has 60% more calcium than okra - okra has 82mg of calcium in 100 grams and mung bean has 132mg of calcium.
Does okra or mung bean contain more iron?
Mung bean is an abundant source of iron and it has 990% more iron than okra - okra has 0.62mg of iron in 100 grams and mung bean has 6.7mg of iron.
Does okra or mung bean contain more potassium?
Both okra and mung bean are high in potassium. Mung bean has 320% more potassium than okra - okra has 299mg of potassium in 100 grams and mung bean has 1246mg of potassium.