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Okra vs Cassava - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Okra
Okra contains less Sugars (difference - 0.22g)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.048g)
Which food is lower in glycemic index?
Okra
Okra is lower in glycemic index (difference - 27)
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 cheaper?
Cassava
Cassava is cheaper (difference - $0.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.
Okra Cassava
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in price ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Okra Cassava
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
32
Okra
14
Cassava
Mineral Summary Score
19
Okra
10
Cassava

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
Okra
8
:
Contains more Iron +129.6%
Contains more Calcium +412.5%
Contains more Potassium +10.3%
Contains more Magnesium +171.4%
Contains more Zinc +70.6%
Contains more Phosphorus +125.9%
Contains less Sodium -50%
Equal in Potassium - 271
Equal in Copper - 0.1
Contains more Iron +129.6%
Contains more Calcium +412.5%
Contains more Potassium +10.3%
Contains more Magnesium +171.4%
Contains more Zinc +70.6%
Contains more Phosphorus +125.9%
Contains less Sodium -50%
Equal in Potassium - 271
Equal in Copper - 0.1

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
Okra
9
:
Contains more Vitamin C +11.7%
Contains more Vitamin A +5407.7%
Contains more Vitamin E +42.1%
Contains more Vitamin B1 +129.9%
Contains more Vitamin B2 +25%
Contains more Vitamin B3 +17.1%
Contains more Vitamin B5 +129%
Contains more Vitamin B6 +144.3%
Contains more Vitamin K +1547.4%
Contains more Vitamin C +11.7%
Contains more Vitamin A +5407.7%
Contains more Vitamin E +42.1%
Contains more Vitamin B1 +129.9%
Contains more Vitamin B2 +25%
Contains more Vitamin B3 +17.1%
Contains more Vitamin B5 +129%
Contains more Vitamin B6 +144.3%
Contains more Vitamin K +1547.4%

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
12%
Okra
8%
Cassava
Carbohydrates
7%
Okra
38%
Cassava
Fats
1%
Okra
1%
Cassava

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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 Okra Cassava Opinion
Calories 33 160 Cassava
Protein 1.93 1.36 Okra
Fats 0.19 0.28 Cassava
Vitamin C 23 20.6 Okra
Carbs 7.45 38.06 Cassava
Cholesterol 0 0
Vitamin D 0 0
Iron 0.62 0.27 Okra
Calcium 82 16 Okra
Potassium 299 271 Okra
Magnesium 57 21 Okra
Sugars 1.48 1.7 Cassava
Fiber 3.2 1.8 Okra
Copper 0.109 0.1 Okra
Zinc 0.58 0.34 Okra
Starch 0.34 Okra
Phosphorus 61 27 Okra
Sodium 7 14 Okra
Vitamin A 716 13 Okra
Vitamin E 0.27 0.19 Okra
Vitamin D 0 0
Vitamin B1 0.2 0.087 Okra
Vitamin B2 0.06 0.048 Okra
Vitamin B3 1 0.854 Okra
Vitamin B5 0.245 0.107 Okra
Vitamin B6 0.215 0.088 Okra
Vitamin B12 0 0
Vitamin K 31.3 1.9 Okra
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.026 0.074 Okra
Monounsaturated Fat 0.017 0.075 Cassava
Polyunsaturated fat 0.027 0.048 Cassava
Tryptophan 0.017 0.019 Cassava
Threonine 0.065 0.028 Okra
Isoleucine 0.069 0.027 Okra
Leucine 0.105 0.039 Okra
Lysine 0.081 0.044 Okra
Methionine 0.021 0.011 Okra
Phenylalanine 0.065 0.026 Okra
Valine 0.091 0.035 Okra
Histidine 0.031 0.02 Okra
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.