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  6. Fennel vs. Okra

Fennel vs. Okra — In-Depth Nutrition Comparison

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A recap on differences between Fennel and Okra

  • Fennel is higher in Vitamin K, yet Okra is higher in Manganese, Vitamin B1, Vitamin B6, Vitamin C, Magnesium, and Folate.
  • Fennel covers your daily Vitamin K needs 26% more than Okra.

Food varieties used in this article are Fennel, bulb, raw and Okra, raw.

Infographic

Fennel vs Okra infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Fennel
Fennel
2
:
7
Okra
Okra
Contains more Iron +17.7%
Contains more Potassium +38.5%
Contains more Calcium +67.3%
Contains more Magnesium +235.3%
Contains more Phosphorus +22%
Contains less Sodium -86.5%
Contains more Zinc +190%
Contains more Copper +65.2%
Contains more Manganese +312.6%
Equal in Selenium - 0.7
Fennel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 13% 22% 37% 7% 6% 22% 25% 4%
Okra
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Contains more Iron +17.7%
Contains more Potassium +38.5%
Contains more Calcium +67.3%
Contains more Magnesium +235.3%
Contains more Phosphorus +22%
Contains less Sodium -86.5%
Contains more Zinc +190%
Contains more Copper +65.2%
Contains more Manganese +312.6%
Equal in Selenium - 0.7

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Fennel
Fennel
3
:
7
Okra
Okra
Contains more Vitamin A +34.5%
Contains more Vitamin E +114.8%
Contains more Vitamin K +100.6%
Contains more Vitamin C +91.7%
Contains more Vitamin B1 +1900%
Contains more Vitamin B2 +87.5%
Contains more Vitamin B3 +56.3%
Contains more Vitamin B6 +357.4%
Contains more Folate +122.2%
Equal in Vitamin B5 - 0.245
Fennel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 58% 12% 0% 40% 3% 8% 12% 14% 11% 21% 0% 157%
Okra
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 43% 6% 0% 77% 50% 14% 19% 15% 50% 45% 0% 79%
Contains more Vitamin A +34.5%
Contains more Vitamin E +114.8%
Contains more Vitamin K +100.6%
Contains more Vitamin C +91.7%
Contains more Vitamin B1 +1900%
Contains more Vitamin B2 +87.5%
Contains more Vitamin B3 +56.3%
Contains more Vitamin B6 +357.4%
Contains more Folate +122.2%
Equal in Vitamin B5 - 0.245

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fennel
Fennel
3
:
2
Okra
Okra
Contains more Other +23.5%
Contains more Protein +55.6%
Equal in Fats - 0.19
Equal in Carbs - 7.45
Equal in Water - 89.58
Fennel
7% 90%
Protein: 1.24 g
Fats: 0.2 g
Carbs: 7.3 g
Water: 90.21 g
Other: 1.05 g
Okra
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
Contains more Other +23.5%
Contains more Protein +55.6%
Equal in Fats - 0.19
Equal in Carbs - 7.45
Equal in Water - 89.58

Fat Type Comparison

Fat type breakdown side-by-side comparison
Fennel
Fennel
2
:
1
Okra
Okra
Contains more Monounsaturated Fat +300%
Contains more Polyunsaturated fat +525.9%
Contains less Saturated Fat -71.1%
Fennel
28% 21% 52%
Saturated Fat: 0.09 g
Monounsaturated Fat: 0.068 g
Polyunsaturated fat: 0.169 g
Okra
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Contains more Monounsaturated Fat +300%
Contains more Polyunsaturated fat +525.9%
Contains less Saturated Fat -71.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Fennel Okra
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Fennel Okra Opinion
Net carbs 4.2g 4.25g Okra
Protein 1.24g 1.93g Okra
Fats 0.2g 0.19g Fennel
Carbs 7.3g 7.45g Okra
Calories 31kcal 33kcal Okra
Starch 0.34g Okra
Fructose 0.57g Okra
Sugar 3.93g 1.48g Okra
Fiber 3.1g 3.2g Okra
Calcium 49mg 82mg Okra
Iron 0.73mg 0.62mg Fennel
Magnesium 17mg 57mg Okra
Phosphorus 50mg 61mg Okra
Potassium 414mg 299mg Fennel
Sodium 52mg 7mg Okra
Zinc 0.2mg 0.58mg Okra
Copper 0.066mg 0.109mg Okra
Manganese 0.191mg 0.788mg Okra
Selenium 0.7µg 0.7µg
Vitamin A 963IU 716IU Fennel
Vitamin A RAE 48µg 36µg Fennel
Vitamin E 0.58mg 0.27mg Fennel
Vitamin C 12mg 23mg Okra
Vitamin B1 0.01mg 0.2mg Okra
Vitamin B2 0.032mg 0.06mg Okra
Vitamin B3 0.64mg 1mg Okra
Vitamin B5 0.232mg 0.245mg Okra
Vitamin B6 0.047mg 0.215mg Okra
Folate 27µg 60µg Okra
Vitamin K 62.8µg 31.3µg Fennel
Tryptophan 0.017mg Okra
Threonine 0.065mg Okra
Isoleucine 0.069mg Okra
Leucine 0.105mg Okra
Lysine 0.081mg Okra
Methionine 0.021mg Okra
Phenylalanine 0.065mg Okra
Valine 0.091mg Okra
Histidine 0.031mg Okra
Saturated Fat 0.09g 0.026g Okra
Monounsaturated Fat 0.068g 0.017g Fennel
Polyunsaturated fat 0.169g 0.027g Fennel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fennel Okra
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
28%
Fennel
33%
Okra
Minerals Daily Need Coverage Score
18%
Fennel
30%
Okra

Comparison summary

Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 2.45g)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 45mg)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.064g)
Which food is richer in minerals?
Okra
Okra is relatively richer in minerals
Which food is richer in vitamins?
Okra
Okra is relatively richer in vitamins
Which food is lower in glycemic index?
Fennel
Fennel is lower in glycemic index (difference - 45)
Which food is cheaper?
Fennel
Fennel is cheaper (difference - $0.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Fennel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169385/nutrients
  2. Okra - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169260/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.