Almonds vs. Okra — In-Depth Nutrition Comparison
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How are almonds and okra different?
- Almonds are higher in vitamin E, copper, vitamin B2, manganese, phosphorus, magnesium, iron, and fiber; however, okra is richer in vitamin K and vitamin C.
- Daily need coverage for vitamin E for almonds is 169% higher.
- Almonds contain 19 times more vitamin B2 than okra. While almonds contain 1.138mg of vitamin B2, okra contains only 0.06mg.
Nuts, almonds and Okra, raw are the varieties used in this article.
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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 | +373.7% |
| Contains more CalciumCalcium | +228% |
| Contains more PotassiumPotassium | +145.2% |
| Contains more IronIron | +498.4% |
| Contains more CopperCopper | +845.9% |
| Contains more ZincZinc | +437.9% |
| Contains more PhosphorusPhosphorus | +688.5% |
| Contains less SodiumSodium | -85.7% |
| Contains more ManganeseManganese | +176.5% |
| Contains more SeleniumSelenium | +485.7% |
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 | +9392.6% |
| Contains more Vitamin B2Vitamin B2 | +1796.7% |
| Contains more Vitamin B3Vitamin B3 | +261.8% |
| Contains more Vitamin B5Vitamin B5 | +92.2% |
| Contains more CholineCholine | +323.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B6Vitamin B6 | +56.9% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +36.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 25.63mg | 0.27mg | 169% |
| Copper | 1.031mg | 0.109mg | 102% |
| Vitamin B2 | 1.138mg | 0.06mg | 83% |
| Polyunsaturated fat | 12.329g | 0.027g | 82% |
| Monounsaturated fat | 31.551g | 0.017g | 79% |
| Fats | 49.93g | 0.19g | 77% |
| Manganese | 2.179mg | 0.788mg | 60% |
| Phosphorus | 481mg | 61mg | 60% |
| Magnesium | 270mg | 57mg | 51% |
| Iron | 3.71mg | 0.62mg | 39% |
| Protein | 21.15g | 1.93g | 38% |
| Fiber | 12.5g | 3.2g | 37% |
| Calories | 579kcal | 33kcal | 27% |
| Vitamin K | 0µg | 31.3µg | 26% |
| Vitamin C | 0mg | 23mg | 26% |
| Zinc | 3.12mg | 0.58mg | 23% |
| Calcium | 269mg | 82mg | 19% |
| Saturated fat | 3.802g | 0.026g | 17% |
| Vitamin B3 | 3.618mg | 1mg | 16% |
| Potassium | 733mg | 299mg | 13% |
| Choline | 52.1mg | 12.3mg | 7% |
| Selenium | 4.1µg | 0.7µg | 6% |
| Vitamin B6 | 0.137mg | 0.215mg | 6% |
| Carbs | 21.55g | 7.45g | 5% |
| Vitamin B5 | 0.471mg | 0.245mg | 5% |
| Vitamin A | 0µg | 36µg | 4% |
| Folate | 44µg | 60µg | 4% |
| Fructose | 0.11g | 0.57g | 1% |
| Net carbs | 9.05g | 4.25g | N/A |
| Sugar | 4.35g | 1.48g | N/A |
| Starch | 0.72g | 0.34g | 0% |
| Sodium | 1mg | 7mg | 0% |
| Vitamin B1 | 0.205mg | 0.2mg | 0% |
| Trans fat | 0.015g | 0g | N/A |
| Tryptophan | 0.211mg | 0.017mg | 0% |
| Threonine | 0.601mg | 0.065mg | 0% |
| Isoleucine | 0.751mg | 0.069mg | 0% |
| Leucine | 1.473mg | 0.105mg | 0% |
| Lysine | 0.568mg | 0.081mg | 0% |
| Methionine | 0.157mg | 0.021mg | 0% |
| Phenylalanine | 1.132mg | 0.065mg | 0% |
| Valine | 0.855mg | 0.091mg | 0% |
| Histidine | 0.539mg | 0.031mg | 0% |
| Omega-3 - ALA | 0.003g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A | |
| Omega-6 - Linoleic acid | 12.32g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +995.9% |
| Contains more FatsFats | +26178.9% |
| Contains more CarbsCarbs | +189.3% |
| Contains more OtherOther | +248.2% |
| Contains more WaterWater | +1931.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +185494.1% |
| Contains more Poly. FatPolyunsaturated fat | +45563% |
| Contains less Sat. FatSaturated fat | -99.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +111.8% |
| Contains more SucroseSucrose | +558.3% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more GlucoseGlucose | +88.2% |
| Contains more FructoseFructose | +418.2% |
~equal in
Lactose
~0g
