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Okra vs Sauerkraut - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Okra
Okra contains less Sugars (difference - 0.3g)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 654mg)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.008g)
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
Which food is cheaper?
?
The foods are relatively equal in price ($1)

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 Sauerkraut
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Lower in price Equal

Which food is preferable in case of diets?

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

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
13
Sauerkraut
Mineral Summary Score
19
Okra
21
Sauerkraut

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
7
:
Contains more Calcium +173.3%
Contains more Potassium +75.9%
Contains more Magnesium +338.5%
Contains more Copper +13.5%
Contains more Zinc +205.3%
Contains more Phosphorus +205%
Contains less Sodium -98.9%
Contains more Iron +137.1%
Contains more Calcium +173.3%
Contains more Potassium +75.9%
Contains more Magnesium +338.5%
Contains more Copper +13.5%
Contains more Zinc +205.3%
Contains more Phosphorus +205%
Contains less Sodium -98.9%
Contains more Iron +137.1%

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 +56.5%
Contains more Vitamin A +3877.8%
Contains more Vitamin E +92.9%
Contains more Vitamin B1 +852.4%
Contains more Vitamin B2 +172.7%
Contains more Vitamin B3 +599.3%
Contains more Vitamin B5 +163.4%
Contains more Vitamin B6 +65.4%
Contains more Vitamin K +140.8%
Contains more Vitamin C +56.5%
Contains more Vitamin A +3877.8%
Contains more Vitamin E +92.9%
Contains more Vitamin B1 +852.4%
Contains more Vitamin B2 +172.7%
Contains more Vitamin B3 +599.3%
Contains more Vitamin B5 +163.4%
Contains more Vitamin B6 +65.4%
Contains more Vitamin K +140.8%

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
5%
Sauerkraut
Carbohydrates
7%
Okra
4%
Sauerkraut
Fats
1%
Okra
1%
Sauerkraut

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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 Sauerkraut Opinion
Calories 33 19 Okra
Protein 1.93 0.91 Okra
Fats 0.19 0.14 Okra
Vitamin C 23 14.7 Okra
Carbs 7.45 4.28 Okra
Cholesterol 0 0
Vitamin D 0 0
Iron 0.62 1.47 Sauerkraut
Calcium 82 30 Okra
Potassium 299 170 Okra
Magnesium 57 13 Okra
Sugars 1.48 1.78 Sauerkraut
Fiber 3.2 2.9 Okra
Copper 0.109 0.096 Okra
Zinc 0.58 0.19 Okra
Starch 0.34 Okra
Phosphorus 61 20 Okra
Sodium 7 661 Okra
Vitamin A 716 18 Okra
Vitamin E 0.27 0.14 Okra
Vitamin D 0 0
Vitamin B1 0.2 0.021 Okra
Vitamin B2 0.06 0.022 Okra
Vitamin B3 1 0.143 Okra
Vitamin B5 0.245 0.093 Okra
Vitamin B6 0.215 0.13 Okra
Vitamin B12 0 0
Vitamin K 31.3 13 Okra
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.026 0.034 Okra
Monounsaturated Fat 0.017 0.013 Okra
Polyunsaturated fat 0.027 0.067 Sauerkraut
Tryptophan 0.017 0.008 Okra
Threonine 0.065 0.025 Okra
Isoleucine 0.069 0.021 Okra
Leucine 0.105 0.029 Okra
Lysine 0.081 0.031 Okra
Methionine 0.021 0.009 Okra
Phenylalanine 0.065 0.023 Okra
Valine 0.091 0.03 Okra
Histidine 0.031 0.016 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.