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  6. Vegetable vs. Okra

Vegetable vs. Okra — In-Depth Nutrition Comparison

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Important differences between Vegetable and Okra

  • Vegetable has more Vitamin A RAE, however, Okra has more Vitamin C, Manganese, Vitamin B6, Vitamin B1, Folate, Magnesium, Vitamin K, and Calcium.
  • Okra's daily need coverage for Vitamin C is 22% more.
  • Vegetable has 6 times more Vitamin A RAE than Okra. Vegetable has 214µg of Vitamin A RAE, while Okra has 36µg.

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

Infographic

Vegetable vs Okra 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.
Vegetable
Vegetable
1
:
9
Okra
Okra
Contains more Iron +32.3%
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%
Vegetable
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 31% 16% 22% 15% 5% 14% 28% 50% 2%
Okra
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Contains more Iron +32.3%
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%

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.
Vegetable
Vegetable
3
:
7
Okra
Okra
Contains more Vitamin A +497.3%
Contains more Vitamin E +40.7%
Contains more Vitamin B2 +100%
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%
Vegetable
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%
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%
Contains more Vitamin A +497.3%
Contains more Vitamin E +40.7%
Contains more Vitamin B2 +100%
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%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Vegetable
Vegetable
1
:
2
Okra
Okra
Contains more Polyunsaturated fat +166.7%
Contains less Saturated Fat -16.1%
Contains more Monounsaturated Fat +70%
Vegetable
27% 9% 64%
Saturated Fat: 0.031 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.072 g
Okra
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Contains more Polyunsaturated fat +166.7%
Contains less Saturated Fat -16.1%
Contains more Monounsaturated Fat +70%

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Vegetable Okra
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
36%
Vegetable
33%
Okra
Minerals Daily Need Coverage Score
19%
Vegetable
30%
Okra

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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/nutrients
  2. Okra - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169260/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.