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Okra vs Welsh onion - In-Depth Nutrition Comparison

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Comparison summary

Which food is cheaper?
Welsh onion
Welsh onion is cheaper (difference - $0.8)
Which food contains less Sugars?
Okra
Okra contains less Sugars (difference - 0.7g)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.041g)
Which food is lower in glycemic index?
Okra
Okra is lower in glycemic index (difference - 7)
Which food is richer in minerals?
Okra
Okra is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Okra Welsh onion
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
82
Welsh onion
Mineral Summary Score
19
Okra
12
Welsh onion

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 +355.6%
Contains more Potassium +41%
Contains more Magnesium +147.8%
Contains more Copper +55.7%
Contains more Zinc +11.5%
Contains more Phosphorus +24.5%
Contains less Sodium -58.8%
Contains more Iron +96.8%
Contains more Calcium +355.6%
Contains more Potassium +41%
Contains more Magnesium +147.8%
Contains more Copper +55.7%
Contains more Zinc +11.5%
Contains more Phosphorus +24.5%
Contains less Sodium -58.8%
Contains more Iron +96.8%

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
4
:
Contains more Vitamin B1 +300%
Contains more Vitamin B3 +150%
Contains more Vitamin B5 +45%
Contains more Vitamin B6 +198.6%
Contains more Vitamin C +17.4%
Contains more Vitamin A +62%
Contains more Vitamin E +88.9%
Contains more Vitamin B2 +50%
Contains more Vitamin K +517.9%
Contains more Vitamin B1 +300%
Contains more Vitamin B3 +150%
Contains more Vitamin B5 +45%
Contains more Vitamin B6 +198.6%
Contains more Vitamin C +17.4%
Contains more Vitamin A +62%
Contains more Vitamin E +88.9%
Contains more Vitamin B2 +50%
Contains more Vitamin K +517.9%

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
11%
Welsh onion
Carbohydrates
7%
Okra
7%
Welsh onion
Fats
1%
Okra
2%
Welsh onion

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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 Welsh onion Opinion
Calories 33 34 Welsh onion
Protein 1.93 1.9 Okra
Fats 0.19 0.4 Welsh onion
Vitamin C 23 27 Welsh onion
Carbs 7.45 6.5 Okra
Cholesterol 0 0
Vitamin D 0 0
Iron 0.62 1.22 Welsh onion
Calcium 82 18 Okra
Potassium 299 212 Okra
Magnesium 57 23 Okra
Sugars 1.48 2.18 Welsh onion
Fiber 3.2 2.4 Okra
Copper 0.109 0.07 Okra
Zinc 0.58 0.52 Okra
Starch 0.34 Okra
Phosphorus 61 49 Okra
Sodium 7 17 Okra
Vitamin A 716 1160 Welsh onion
Vitamin E 0.27 0.51 Welsh onion
Vitamin D 0 0
Vitamin B1 0.2 0.05 Okra
Vitamin B2 0.06 0.09 Welsh onion
Vitamin B3 1 0.4 Okra
Vitamin B5 0.245 0.169 Okra
Vitamin B6 0.215 0.072 Okra
Vitamin B12 0 0
Vitamin K 31.3 193.4 Welsh onion
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.026 0.067 Okra
Monounsaturated Fat 0.017 0.056 Welsh onion
Polyunsaturated fat 0.027 0.156 Welsh onion
Tryptophan 0.017 0.021 Welsh onion
Threonine 0.065 0.074 Welsh onion
Isoleucine 0.069 0.081 Welsh onion
Leucine 0.105 0.113 Welsh onion
Lysine 0.081 0.095 Welsh onion
Methionine 0.021 0.021
Phenylalanine 0.065 0.061 Okra
Valine 0.091 0.084 Okra
Histidine 0.031 0.033 Welsh onion
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.