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Gratin vs Okra - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Cholesterol?
Okra
Okra is lower in Cholesterol (difference - 23mg)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 426mg)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 4.707g)
Which food is richer in vitamins?
Okra
Okra is relatively richer in vitamins
Which food contains less Sugars?
Gratin
Gratin contains less Sugars (difference - 1.48g)
Which food is lower in glycemic index?
Gratin
Gratin is lower in glycemic index (difference - 32)
Which food is cheaper?
Gratin
Gratin is cheaper (difference - $1)
Which food is richer in minerals?
Gratin
Gratin is relatively richer in minerals

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Gratin Okra
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugars ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Gratin Okra
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
13
Gratin
32
Okra
Mineral Summary Score
28
Gratin
19
Okra

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Gratin
6
:
2
Okra
Contains more Calcium +45.1%
Contains more Potassium +32.4%
Contains more Copper +46.8%
Contains more Zinc +19%
Contains more Phosphorus +85.2%
Contains more Magnesium +185%
Contains less Sodium -98.4%
Equal in Iron - 0.62
Contains more Calcium +45.1%
Contains more Potassium +32.4%
Contains more Copper +46.8%
Contains more Zinc +19%
Contains more Phosphorus +85.2%
Contains more Magnesium +185%
Contains less Sodium -98.4%
Equal in Iron - 0.62

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Gratin
3
:
7
Okra
Contains more Vitamin B2 +93.3%
Contains more Vitamin B5 +58%
Contains more Folic acid (B9) +∞%
Contains more Vitamin C +132.3%
Contains more Vitamin A +171.2%
Contains more Vitamin B1 +212.5%
Contains more Vitamin B6 +23.6%
Equal in Vitamin B3 - 1
Contains more Vitamin B2 +93.3%
Contains more Vitamin B5 +58%
Contains more Folic acid (B9) +∞%
Contains more Vitamin C +132.3%
Contains more Vitamin A +171.2%
Contains more Vitamin B1 +212.5%
Contains more Vitamin B6 +23.6%
Equal in Vitamin B3 - 1

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
30%
Gratin
12%
Okra
Carbohydrates
11%
Gratin
7%
Okra
Fats
35%
Gratin
1%
Okra

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Gratin Okra Opinion
Calories 132 33 Gratin
Protein 5.06 1.93 Gratin
Fats 7.59 0.19 Gratin
Vitamin C 9.9 23 Okra
Carbs 11.27 7.45 Gratin
Cholesterol 23 0 Okra
Vitamin D 0 0
Iron 0.64 0.62 Gratin
Calcium 119 82 Gratin
Potassium 396 299 Gratin
Magnesium 20 57 Okra
Sugars 1.48 Okra
Fiber 1.8 3.2 Okra
Copper 0.16 0.109 Gratin
Zinc 0.69 0.58 Gratin
Starch 0.34 Okra
Phosphorus 113 61 Gratin
Sodium 433 7 Okra
Vitamin A 264 716 Okra
Vitamin E 0.27 Okra
Vitamin D 0 0
Vitamin B1 0.064 0.2 Okra
Vitamin B2 0.116 0.06 Gratin
Vitamin B3 0.993 1 Okra
Vitamin B5 0.387 0.245 Gratin
Vitamin B6 0.174 0.215 Okra
Vitamin B12 0 0
Vitamin K 31.3 Okra
Folic acid (B9) 3 0 Gratin
Trans Fat 0 Gratin
Saturated Fat 4.733 0.026 Okra
Monounsaturated Fat 2.149 0.017 Gratin
Polyunsaturated fat 0.276 0.027 Gratin
Tryptophan 0.07 0.017 Gratin
Threonine 0.192 0.065 Gratin
Isoleucine 0.284 0.069 Gratin
Leucine 0.443 0.105 Gratin
Lysine 0.381 0.081 Gratin
Methionine 0.117 0.021 Gratin
Phenylalanine 0.254 0.065 Gratin
Valine 0.325 0.091 Gratin
Histidine 0.151 0.031 Gratin
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.