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  6. Okra vs. Gratin

Okra vs. Gratin — In-Depth Nutrition Comparison

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Differences between Okra and Gratin

  • Okra has more Manganese, Vitamin C, Folate, Vitamin B1, and Magnesium, while Gratin has more Phosphorus, and Copper.
  • Okra's daily need coverage for Manganese is 27% higher.
  • Gratin contains 5 times less Folate than Okra. Okra contains 60µg of Folate, while Gratin contains 11µg.
  • The amount of Sodium in Okra is lower.

The food types used in this comparison are Okra, raw and Potatoes, au gratin, home-prepared from recipe using butter.

Infographic

Okra vs Gratin 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.
Okra
Okra
3
:
7
Gratin
Gratin
Contains more Magnesium +185%
Contains less Sodium -98.4%
Contains more Manganese +389.4%
Contains more Calcium +45.1%
Contains more Phosphorus +85.2%
Contains more Potassium +32.4%
Contains more Zinc +19%
Contains more Copper +46.8%
Contains more Selenium +285.7%
Equal in Iron - 0.64
Okra
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Gratin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 24% 15% 49% 35% 57% 19% 54% 22% 15%
Contains more Magnesium +185%
Contains less Sodium -98.4%
Contains more Manganese +389.4%
Contains more Calcium +45.1%
Contains more Phosphorus +85.2%
Contains more Potassium +32.4%
Contains more Zinc +19%
Contains more Copper +46.8%
Contains more Selenium +285.7%
Equal in Iron - 0.64

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.
Okra
Okra
8
:
2
Gratin
Gratin
Contains more Vitamin A +171.2%
Contains more Vitamin C +132.3%
Contains more Vitamin B1 +212.5%
Contains more Vitamin B6 +23.6%
Contains more Folate +445.5%
Contains more Vitamin B2 +93.3%
Contains more Vitamin B5 +58%
Equal in Vitamin B3 - 0.993
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%
Gratin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 0% 0% 33% 16% 27% 19% 24% 41% 9% 0% 0%
Contains more Vitamin A +171.2%
Contains more Vitamin C +132.3%
Contains more Vitamin B1 +212.5%
Contains more Vitamin B6 +23.6%
Contains more Folate +445.5%
Contains more Vitamin B2 +93.3%
Contains more Vitamin B5 +58%
Equal in Vitamin B3 - 0.993

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
Okra
1
:
4
Gratin
Gratin
Contains more Water +21.1%
Contains more Protein +162.2%
Contains more Fats +3894.7%
Contains more Carbs +51.3%
Contains more Other +144.7%
Okra
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
Gratin
5% 8% 11% 74% 2%
Protein: 5.06 g
Fats: 7.59 g
Carbs: 11.27 g
Water: 74 g
Other: 2.08 g
Contains more Water +21.1%
Contains more Protein +162.2%
Contains more Fats +3894.7%
Contains more Carbs +51.3%
Contains more Other +144.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okra
Okra
1
:
2
Gratin
Gratin
Contains less Saturated Fat -99.5%
Contains more Monounsaturated Fat +12541.2%
Contains more Polyunsaturated fat +922.2%
Okra
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Gratin
66% 30% 4%
Saturated Fat: 4.733 g
Monounsaturated Fat: 2.149 g
Polyunsaturated fat: 0.276 g
Contains less Saturated Fat -99.5%
Contains more Monounsaturated Fat +12541.2%
Contains more Polyunsaturated fat +922.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Okra Gratin Opinion
Net carbs 4.25g 9.47g Gratin
Protein 1.93g 5.06g Gratin
Fats 0.19g 7.59g Gratin
Carbs 7.45g 11.27g Gratin
Calories 33kcal 132kcal Gratin
Starch 0.34g Okra
Fructose 0.57g Okra
Sugar 1.48g Gratin
Fiber 3.2g 1.8g Okra
Calcium 82mg 119mg Gratin
Iron 0.62mg 0.64mg Gratin
Magnesium 57mg 20mg Okra
Phosphorus 61mg 113mg Gratin
Potassium 299mg 396mg Gratin
Sodium 7mg 433mg Okra
Zinc 0.58mg 0.69mg Gratin
Copper 0.109mg 0.16mg Gratin
Manganese 0.788mg 0.161mg Okra
Selenium 0.7µg 2.7µg Gratin
Vitamin A 716IU 264IU Okra
Vitamin A RAE 36µg 64µg Gratin
Vitamin E 0.27mg Okra
Vitamin C 23mg 9.9mg Okra
Vitamin B1 0.2mg 0.064mg Okra
Vitamin B2 0.06mg 0.116mg Gratin
Vitamin B3 1mg 0.993mg Okra
Vitamin B5 0.245mg 0.387mg Gratin
Vitamin B6 0.215mg 0.174mg Okra
Folate 60µg 11µg Okra
Vitamin K 31.3µg Okra
Tryptophan 0.017mg 0.07mg Gratin
Threonine 0.065mg 0.192mg Gratin
Isoleucine 0.069mg 0.284mg Gratin
Leucine 0.105mg 0.443mg Gratin
Lysine 0.081mg 0.381mg Gratin
Methionine 0.021mg 0.117mg Gratin
Phenylalanine 0.065mg 0.254mg Gratin
Valine 0.091mg 0.325mg Gratin
Histidine 0.031mg 0.151mg Gratin
Cholesterol 0mg 23mg Okra
Saturated Fat 0.026g 4.733g Okra
Monounsaturated Fat 0.017g 2.149g Gratin
Polyunsaturated fat 0.027g 0.276g Gratin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Gratin
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
33%
Okra
15%
Gratin
Minerals Daily Need Coverage Score
30%
Okra
32%
Gratin

Comparison summary

Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 426mg)
Which food is lower in Cholesterol?
Okra
Okra is lower in Cholesterol (difference - 23mg)
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 is lower in Sugar?
Gratin
Gratin is lower in Sugar (difference - 1.48g)
Which food is lower in glycemic index?
Gratin
Gratin is lower in glycemic index (difference - 0)
Which food is cheaper?
Gratin
Gratin is cheaper (difference - $1)
Which food is richer in minerals?
Gratin
Gratin is relatively richer in minerals

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. Okra - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169260/nutrients
  2. Gratin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170442/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.