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Olive vs Okra - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in glycemic index?
Olive
Olive is lower in glycemic index (difference - 32)
Which food contains less Sugars?
Olive
Olive contains less Sugars (difference - 1.48g)
Which food is cheaper?
Okra
Okra is cheaper (difference - $2.5)
Which food is richer in vitamins?
Okra
Okra is relatively richer in vitamins
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 1.389g)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 728mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
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.
Olive Okra
Lower in glycemic index ok
Lower in Sugars ok
Lower in price ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Sodium ok
Rich in minerals Equal
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Olive Okra
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
5
Olive
32
Okra
Mineral Summary Score
27
Olive
19
Okra

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
Olive
3
:
5
Okra
Contains more Iron +432.3%
Contains more Copper +130.3%
Contains more Potassium +3637.5%
Contains more Magnesium +1325%
Contains more Zinc +163.6%
Contains more Phosphorus +1933.3%
Contains less Sodium -99%
Equal in Calcium - 82
Contains more Iron +432.3%
Contains more Copper +130.3%
Contains more Potassium +3637.5%
Contains more Magnesium +1325%
Contains more Zinc +163.6%
Contains more Phosphorus +1933.3%
Contains less Sodium -99%
Equal in Calcium - 82

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
Olive
1
:
8
Okra
Contains more Vitamin E +511.1%
Contains more Vitamin C +2455.6%
Contains more Vitamin A +77.7%
Contains more Vitamin B1 +6566.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +2602.7%
Contains more Vitamin B5 +1533.3%
Contains more Vitamin B6 +2288.9%
Contains more Vitamin K +2135.7%
Contains more Vitamin E +511.1%
Contains more Vitamin C +2455.6%
Contains more Vitamin A +77.7%
Contains more Vitamin B1 +6566.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +2602.7%
Contains more Vitamin B5 +1533.3%
Contains more Vitamin B6 +2288.9%
Contains more Vitamin K +2135.7%

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
5%
Olive
12%
Okra
Carbohydrates
6%
Olive
7%
Okra
Fats
49%
Olive
1%
Okra

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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 Olive Okra Opinion
Calories 115 33 Olive
Protein 0.84 1.93 Okra
Fats 10.68 0.19 Olive
Vitamin C 0.9 23 Okra
Carbs 6.26 7.45 Okra
Cholesterol 0 0
Vitamin D 0 0
Iron 3.3 0.62 Olive
Calcium 88 82 Olive
Potassium 8 299 Okra
Magnesium 4 57 Okra
Sugars 0 1.48 Okra
Fiber 3.2 3.2
Copper 0.251 0.109 Olive
Zinc 0.22 0.58 Okra
Starch 0.34 Okra
Phosphorus 3 61 Okra
Sodium 735 7 Okra
Vitamin A 403 716 Okra
Vitamin E 1.65 0.27 Olive
Vitamin D 0 0
Vitamin B1 0.003 0.2 Okra
Vitamin B2 0 0.06 Okra
Vitamin B3 0.037 1 Okra
Vitamin B5 0.015 0.245 Okra
Vitamin B6 0.009 0.215 Okra
Vitamin B12 0 0
Vitamin K 1.4 31.3 Okra
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 1.415 0.026 Okra
Monounsaturated Fat 7.888 0.017 Olive
Polyunsaturated fat 0.911 0.027 Olive
Tryptophan 0.017 Okra
Threonine 0.026 0.065 Okra
Isoleucine 0.031 0.069 Okra
Leucine 0.05 0.105 Okra
Lysine 0.032 0.081 Okra
Methionine 0.012 0.021 Okra
Phenylalanine 0.029 0.065 Okra
Valine 0.038 0.091 Okra
Histidine 0.023 0.031 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.