Green Beans vs Okra – Which is Healthier?

Our Verdict

When comparing green beans to okra, we picked the okra.

Why?

In terms of macros, it’s very close. Technically green beans have very slightly more carbs, fiber, and protein, but the difference is so small that in practical terms this round is a tie, if not the slenderest of wins for green beans.

In the category of vitamins, green beans have more of vitamins A and E, while okra has more of vitamins B2, B3, B5, B7, B9, and K, winning easily. Most of the margins of difference are significant-but-modest, but an outlier is vitamin B9. While a cup of green beans gives 11% of the RDA of vitamin B9, a cup of okra gives 111%, so the difference is literally an order of magnitude.

Looking at macros, green beans have more iron, while okra has more calcium, copper, magnesium, manganese, phosphorus, potassium, and zinc, again winning easily.

In other considerations, okra is high in polyphenols, especially quercetin, and is noted for its antihyperglycemic properties (i.e. it alleviates elevated blood glucose levels).

Adding up the sections makes for a clear overall win for okra, but by all means do enjoy either or both, as diversity is best!

Want to learn more?

You might like:

21 Most Beneficial Polyphenols & What Foods Have Them

Enjoy!