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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.

Infographic

Almond butter 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Okra
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 25% 26% 23% 36% 16% 26% 0.91% 103% 3.8%
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%
~equal in Sodium ~7mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Okra
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 77% 12% 5.4% 0% 50% 14% 19% 15% 50% 0% 78% 45% 6.7%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
Okra
1
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 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
8% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
Okra
1
37% 24% 39%
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
2% 96%
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
Okra
3
19% 33% 17% 31%
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.
Almond butter Okra
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Sodium Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Almond butter Okra 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?

ok
ok
is better in case of low diet
Almond butter Okra
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
68%
Almond butter
29%
Okra
Minerals Daily Need Coverage Score
141%
Almond butter
30%
Okra

Comparison summary

Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 2.95g)
Which food is lower in Saturated fat?
Okra
Okra is lower in Saturated fat (difference - 4.126g)
Which food is cheaper?
Okra
Okra is cheaper (difference - $2)
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Almond butter
Almond butter is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (7 mg)
Which food is richer in vitamins?
?
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.

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. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.