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Okra vs. Vegetable — In-Depth Nutrition Comparison

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Important differences between Okra and Vegetable

  • Okra has more Vitamin C, Manganese, Vitamin B6, Vitamin B1, Folate, Magnesium, Vitamin K, and Calcium, however, Vegetable has more Vitamin A RAE.
  • Okra's daily need coverage for Vitamin C is 22% more.
  • Okra has 3 times more Calcium than Vegetable. Okra has 82mg of Calcium, while Vegetable has 25mg.

The food varieties used in the comparison are Okra, raw and Vegetables, mixed, frozen, cooked, boiled, drained, without salt.

Infographic

Okra vs Vegetable 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
9
:
Contains more Calcium +228%
Contains more Magnesium +159.1%
Contains more Phosphorus +19.6%
Contains more Potassium +76.9%
Contains less Sodium -80%
Contains more Zinc +18.4%
Contains more Copper +31.3%
Contains more Manganese +107.9%
Contains more Selenium +133.3%
Contains more Iron +32.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 31% 16% 22% 15% 5% 14% 28% 50% 2%
Contains more Calcium +228%
Contains more Magnesium +159.1%
Contains more Phosphorus +19.6%
Contains more Potassium +76.9%
Contains less Sodium -80%
Contains more Zinc +18.4%
Contains more Copper +31.3%
Contains more Manganese +107.9%
Contains more Selenium +133.3%
Contains more Iron +32.3%

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
7
:
Contains more Vitamin C +618.8%
Contains more Vitamin B1 +181.7%
Contains more Vitamin B3 +17.5%
Contains more Vitamin B5 +62.3%
Contains more Vitamin B6 +190.5%
Contains more Folate +215.8%
Contains more Vitamin K +33.2%
Contains more Vitamin A +497.3%
Contains more Vitamin E +40.7%
Contains more Vitamin B2 +100%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 257% 8% 0% 11% 18% 28% 16% 10% 18% 15% 0% 59%
Contains more Vitamin C +618.8%
Contains more Vitamin B1 +181.7%
Contains more Vitamin B3 +17.5%
Contains more Vitamin B5 +62.3%
Contains more Vitamin B6 +190.5%
Contains more Folate +215.8%
Contains more Vitamin K +33.2%
Contains more Vitamin A +497.3%
Contains more Vitamin E +40.7%
Contains more Vitamin B2 +100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
3
:
Contains more Fats +26.7%
Contains more Other +26.9%
Contains more Protein +48.2%
Contains more Carbs +75.7%
Equal in Water - 83.23
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more Fats +26.7%
Contains more Other +26.9%
Contains more Protein +48.2%
Contains more Carbs +75.7%
Equal in Water - 83.23

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okra
2
:
Contains less Saturated Fat -16.1%
Contains more Monounsaturated Fat +70%
Contains more Polyunsaturated fat +166.7%
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
27% 9% 64%
Saturated Fat: 0.031 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.072 g
Contains less Saturated Fat -16.1%
Contains more Monounsaturated Fat +70%
Contains more Polyunsaturated fat +166.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Okra Vegetable Opinion
Net carbs 4.25g 8.69g Vegetable
Protein 1.93g 2.86g Vegetable
Fats 0.19g 0.15g Okra
Carbs 7.45g 13.09g Vegetable
Calories 33kcal 65kcal Vegetable
Starch 0.34g Okra
Fructose 0.57g Okra
Sugar 1.48g 3.12g Okra
Fiber 3.2g 4.4g Vegetable
Calcium 82mg 25mg Okra
Iron 0.62mg 0.82mg Vegetable
Magnesium 57mg 22mg Okra
Phosphorus 61mg 51mg Okra
Potassium 299mg 169mg Okra
Sodium 7mg 35mg Okra
Zinc 0.58mg 0.49mg Okra
Copper 0.109mg 0.083mg Okra
Manganese 0.788mg 0.379mg Okra
Selenium 0.7µg 0.3µg Okra
Vitamin A 716IU 4277IU Vegetable
Vitamin A RAE 36µg 214µg Vegetable
Vitamin E 0.27mg 0.38mg Vegetable
Vitamin C 23mg 3.2mg Okra
Vitamin B1 0.2mg 0.071mg Okra
Vitamin B2 0.06mg 0.12mg Vegetable
Vitamin B3 1mg 0.851mg Okra
Vitamin B5 0.245mg 0.151mg Okra
Vitamin B6 0.215mg 0.074mg Okra
Folate 60µg 19µg Okra
Vitamin K 31.3µg 23.5µg Okra
Tryptophan 0.017mg 0.029mg Vegetable
Threonine 0.065mg 0.115mg Vegetable
Isoleucine 0.069mg 0.139mg Vegetable
Leucine 0.105mg 0.19mg Vegetable
Lysine 0.081mg 0.17mg Vegetable
Methionine 0.021mg 0.034mg Vegetable
Phenylalanine 0.065mg 0.12mg Vegetable
Valine 0.091mg 0.149mg Vegetable
Histidine 0.031mg 0.073mg Vegetable
Saturated Fat 0.026g 0.031g Okra
Monounsaturated Fat 0.017g 0.01g Okra
Polyunsaturated fat 0.027g 0.072g Vegetable

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Vegetable
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
36%
Vegetable
Minerals Daily Need Coverage Score
30%
Okra
19%
Vegetable

Comparison summary

Which food is lower in glycemic index?
Vegetable
Vegetable is lower in glycemic index (difference - 66)
Which food is cheaper?
Vegetable
Vegetable is cheaper (difference - $0.5)
Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 1.64g)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 28mg)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.005g)
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)

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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.