Almond butter vs. Okra — In-Depth Nutrition Comparison
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Summary of differences between almond butter and okra
- Almond butter has more vitamin E, copper, vitamin B2, phosphorus, manganese, magnesium, iron, fiber, and calcium; however, okra is higher in vitamin K.
- Almond butter covers your daily need for vitamin E, 160% more than okra.
- Almond butter has 16 times more vitamin B2 than okra. While almond butter has 0.939mg of vitamin B2, okra has only 0.06mg.
These are the specific foods used in this comparison Nuts, almond butter, plain, without salt added and Okra, raw.
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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.
| Contains more MagnesiumMagnesium | +389.5% |
| Contains more CalciumCalcium | +323.2% |
| Contains more PotassiumPotassium | +150.2% |
| Contains more IronIron | +462.9% |
| Contains more CopperCopper | +756.9% |
| Contains more ZincZinc | +467.2% |
| Contains more PhosphorusPhosphorus | +732.8% |
| Contains more ManganeseManganese | +170.4% |
| Contains more SeleniumSelenium | +242.9% |
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.
| Contains more Vitamin EVitamin E | +8866.7% |
| Contains more Vitamin B2Vitamin B2 | +1465% |
| Contains more Vitamin B3Vitamin B3 | +215.5% |
| Contains more Vitamin B5Vitamin B5 | +29.8% |
| Contains more CholineCholine | +323.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +387.8% |
| Contains more Vitamin B6Vitamin B6 | +108.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +13.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.96 g
Fats:
55.5 g
Carbs:
18.82 g
Water:
1.64 g
Other:
3.08 g
Protein:
1.93 g
Fats:
0.19 g
Carbs:
7.45 g
Water:
89.58 g
Other:
0.85 g
| Contains more ProteinProtein | +986% |
| Contains more FatsFats | +29110.5% |
| Contains more CarbsCarbs | +152.6% |
| Contains more OtherOther | +262.4% |
| Contains more WaterWater | +5362.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
4.152 g
Monounsaturated fat:
Mono. Fat
32.445 g
Polyunsaturated fat:
Poly. Fat
13.613 g
Saturated fat:
Sat. Fat
0.026 g
Monounsaturated fat:
Mono. Fat
0.017 g
Polyunsaturated fat:
Poly. Fat
0.027 g
| Contains more Mono. FatMonounsaturated fat | +190752.9% |
| Contains more Poly. FatPolyunsaturated fat | +50318.5% |
| Contains less Sat. FatSaturated fat | -99.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0.08 g
Sucrose:
4.34 g
Glucose:
0.02 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0.07 g
Galactose:
0 g
Starch:
0.34 g
Sucrose:
0.6 g
Glucose:
0.32 g
Fructose:
0.57 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +623.3% |
| Contains more MaltoseMaltose | +∞% |
| Contains more StarchStarch | +325% |
| Contains more GlucoseGlucose | +1500% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in Sodium | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin E | 24.21mg | 0.27mg | 160% |
| Copper | 0.934mg | 0.109mg | 92% |
| Polyunsaturated fat | 13.613g | 0.027g | 91% |
| Fats | 55.5g | 0.19g | 85% |
| Monounsaturated fat | 32.445g | 0.017g | 81% |
| Vitamin B2 | 0.939mg | 0.06mg | 68% |
| Phosphorus | 508mg | 61mg | 64% |
| Manganese | 2.131mg | 0.788mg | 58% |
| Magnesium | 279mg | 57mg | 53% |
| Protein | 20.96g | 1.93g | 38% |
| Iron | 3.49mg | 0.62mg | 36% |
| Calories | 614kcal | 33kcal | 29% |
| Fiber | 10.3g | 3.2g | 28% |
| Calcium | 347mg | 82mg | 27% |
| Vitamin K | 0µg | 31.3µg | 26% |
| Vitamin C | 0mg | 23mg | 26% |
| Zinc | 3.29mg | 0.58mg | 25% |
| Saturated fat | 4.152g | 0.026g | 19% |
| Vitamin B3 | 3.155mg | 1mg | 13% |
| Vitamin B1 | 0.041mg | 0.2mg | 13% |
| Potassium | 748mg | 299mg | 13% |
| Vitamin B6 | 0.103mg | 0.215mg | 9% |
| Choline | 52.1mg | 12.3mg | 7% |
| Vitamin A | 0µg | 36µg | 4% |
| Carbs | 18.82g | 7.45g | 4% |
| Selenium | 2.4µg | 0.7µg | 3% |
| Folate | 53µg | 60µg | 2% |
| Fructose | 0g | 0.57g | 1% |
| Vitamin B5 | 0.318mg | 0.245mg | 1% |
| Net carbs | 8.52g | 4.25g | N/A |
| Sugar | 4.43g | 1.48g | N/A |
| Starch | 0.08g | 0.34g | 0% |
| Sodium | 7mg | 7mg | 0% |
| Tryptophan | 0.159mg | 0.017mg | 0% |
| Threonine | 0.555mg | 0.065mg | 0% |
| Isoleucine | 0.813mg | 0.069mg | 0% |
| Leucine | 1.483mg | 0.105mg | 0% |
| Lysine | 0.612mg | 0.081mg | 0% |
| Methionine | 0.122mg | 0.021mg | 0% |
| Phenylalanine | 1.149mg | 0.065mg | 0% |
| Valine | 0.937mg | 0.091mg | 0% |
| Histidine | 0.55mg | 0.031mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
68%
29%
Minerals Daily Need Coverage Score
141%
30%
Comparison summary
Which food is lower in Sugar?
Okra is lower in Sugar (difference - 2.95g)
Which food is lower in Saturated fat?
Okra is lower in Saturated fat (difference - 4.126g)
Which food is cheaper?
Okra is cheaper (difference - $2)
Which food is lower in glycemic index?
Almond butter is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Almond butter is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
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The foods are relatively equal in Sodium (7 mg)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.