White Beans vs. Okra
Nutrition comparison of White Beans and Okra
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white beans
versus
okra
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white beans and okra:
- Both okra and white beans are high in calcium, dietary fiber and potassium.
- Okra has 65% less carbohydrates than white bean.
- Okra has more niacin and Vitamin B6.
- Okra is an excellent source of Vitamin C.
- White bean is a great source of iron.
USDA sources for nutritional information: White Beans (Beans, white, mature seeds, canned) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White bean is high in calories and okra has 71% less calories than white bean - okra has 33 calories per 100 grams and white bean has 114 calories.
For macronutrient ratios, white beans is heavier in protein and similar to okra for carbs and fat. White beans has a macronutrient ratio of 25:73:2 and for okra, 19:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Beans | Okra | |
|---|---|---|
| Protein | 25% | 19% |
| Carbohydrates | 73% | 76% |
| Fat | 2% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Okra has 65% less carbohydrates than white bean - okra has 7.5g of total carbs per 100 grams and white bean has 21.2g of carbohydrates.
dietary fiber
Both okra and white beans are high in dietary fiber. White bean has 50% more dietary fiber than okra - okra has 3.2g of dietary fiber per 100 grams and white bean has 4.8g of dietary fiber.
sugar
Okra and white beans contain similar amounts of sugar - okra has 1.5g of sugar per 100 grams and white bean has 0.29g of sugar.
Protein
protein
White bean has 276% more protein than okra - okra has 1.9g of protein per 100 grams and white bean has 7.3g of protein.
Fat
saturated fat
Both okra and white beans are low in saturated fat - okra has 0.03g of saturated fat per 100 grams and white bean has 0.07g of saturated fat.
Vitamins
Vitamin C
Okra is an excellent source of Vitamin C and it has more Vitamin C than white bean - okra has 23mg of Vitamin C per 100 grams and white bean does not contain significant amounts.
Vitamin A
Okra has more Vitamin A than white bean - okra has 36ug of Vitamin A per 100 grams and white bean does not contain significant amounts.
Vitamin E
Okra and white beans contain similar amounts of Vitamin E - okra has 0.27mg of Vitamin E per 100 grams and white bean has 0.79mg of Vitamin E.
Vitamin K
Okra has 979% more Vitamin K than white bean - okra has 31.3ug of Vitamin K per 100 grams and white bean has 2.9ug of Vitamin K.
The B Vitamins
Okra has more niacin and Vitamin B6. Both white beans and okra contain significant amounts of thiamin, riboflavin, pantothenic acid and folate.
| White Beans | Okra | |
|---|---|---|
| Thiamin | 0.096 MG | 0.2 MG |
| Riboflavin | 0.037 MG | 0.06 MG |
| Niacin | 0.113 MG | 1 MG |
| Pantothenic acid | 0.185 MG | 0.245 MG |
| Vitamin B6 | 0.075 MG | 0.215 MG |
| Folate | 65 UG | 60 UG |
Minerals
calcium
Both okra and white beans are high in calcium. Okra has 12% more calcium than white bean - okra has 82mg of calcium per 100 grams and white bean has 73mg of calcium.
iron
White bean is a great source of iron and it has 382% more iron than okra - okra has 0.62mg of iron per 100 grams and white bean has 3mg of iron.
potassium
Both okra and white beans are high in potassium. White bean has 52% more potassium than okra - okra has 299mg of potassium per 100 grams and white bean has 454mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, white bean has more alpha linoleic acid (ALA) than okra per 100 grams.
| White Beans | Okra | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.001 G |
| Total | 0.056 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, white bean has more linoleic acid than okra per 100 grams.
| White Beans | Okra | |
|---|---|---|
| linoleic acid | 0.067 G | 0.026 G |
| Total | 0.067 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: White Beans (Beans, white, mature seeds, canned) and Okra (Okra, raw) .
White 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 white beans contain more calories in 100 grams?White bean is high in calories and okra has 70% less calories than white bean - okra has 33 calories in 100g and white bean has 114 calories.
Does okra or white beans have more carbohydrates?
By weight, okra has 70% fewer carbohydrates than white bean - okra has 7.5g of carbs for 100g and white bean has 21.2g of carbohydrates.
Does okra or white beans contain more calcium?
Both okra and white beans are high in calcium. Okra has 10% more calcium than white bean - okra has 82mg of calcium in 100 grams and white bean has 73mg of calcium.
Does okra or white beans contain more potassium?
Both okra and white beans are high in potassium. White bean has 50% more potassium than okra - okra has 299mg of potassium in 100 grams and white bean has 454mg of potassium.