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  6. Almond vs. Okra

Almond vs. Okra — In-Depth Nutrition Comparison

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How are Almond and Okra different?

  • Almond is 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 from Almond is 169% higher.
  • Almond contains 19 times more Vitamin B2 than Okra. While Almond contains 1.138mg of Vitamin B2, Okra contains only 0.06mg.

Nuts, almonds and Okra, raw are the varieties used in this article.

Infographic

Almond 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.
Almond
Almond
10
:
0
Okra
Okra
Contains more Calcium +228%
Contains more Iron +498.4%
Contains more Magnesium +373.7%
Contains more Phosphorus +688.5%
Contains more Potassium +145.2%
Contains less Sodium -85.7%
Contains more Zinc +437.9%
Contains more Copper +845.9%
Contains more Manganese +176.5%
Contains more Selenium +485.7%
Almond
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Okra
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Contains more Calcium +228%
Contains more Iron +498.4%
Contains more Magnesium +373.7%
Contains more Phosphorus +688.5%
Contains more Potassium +145.2%
Contains less Sodium -85.7%
Contains more Zinc +437.9%
Contains more Copper +845.9%
Contains more Manganese +176.5%
Contains more Selenium +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.
Almond
Almond
5
:
5
Okra
Okra
Contains more Vitamin E +9392.6%
Contains more Vitamin B2 +1796.7%
Contains more Vitamin B3 +261.8%
Contains more Vitamin B5 +92.2%
Contains more Vitamin A +35700%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +56.9%
Contains more Folate +36.4%
Contains more Vitamin K +∞%
Equal in Vitamin B1 - 0.2
Almond
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 0% 0%
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 E +9392.6%
Contains more Vitamin B2 +1796.7%
Contains more Vitamin B3 +261.8%
Contains more Vitamin B5 +92.2%
Contains more Vitamin A +35700%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +56.9%
Contains more Folate +36.4%
Contains more Vitamin K +∞%
Equal in Vitamin B1 - 0.2

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Almond
Almond
4
:
1
Okra
Okra
Contains more Protein +995.9%
Contains more Fats +26178.9%
Contains more Carbs +189.3%
Contains more Other +248.2%
Contains more Water +1931.3%
Almond
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 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 +995.9%
Contains more Fats +26178.9%
Contains more Carbs +189.3%
Contains more Other +248.2%
Contains more Water +1931.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Almond
Almond
2
:
1
Okra
Okra
Contains more Monounsaturated Fat +185494.1%
Contains more Polyunsaturated fat +45563%
Contains less Saturated Fat -99.3%
Almond
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
Okra
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Contains more Monounsaturated Fat +185494.1%
Contains more Polyunsaturated fat +45563%
Contains less Saturated Fat -99.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Almond
Almond
4
:
2
Okra
Okra
Contains more Starch +111.8%
Contains more Sucrose +558.3%
Contains more Maltose +∞%
Contains more Galactose +∞%
Contains more Glucose +88.2%
Contains more Fructose +418.2%
Almond
14% 78% 3% 2%
Starch: 0.72 g
Sucrose: 3.95 g
Glucose: 0.17 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0.04 g
Galactose: 0.07 g
Okra
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 Starch +111.8%
Contains more Sucrose +558.3%
Contains more Maltose +∞%
Contains more Galactose +∞%
Contains more Glucose +88.2%
Contains more Fructose +418.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Almond Okra
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Almond Okra Opinion
Net carbs 9.05g 4.25g Almond
Protein 21.15g 1.93g Almond
Fats 49.93g 0.19g Almond
Carbs 21.55g 7.45g Almond
Calories 579kcal 33kcal Almond
Starch 0.72g 0.34g Almond
Fructose 0.11g 0.57g Okra
Sugar 4.35g 1.48g Okra
Fiber 12.5g 3.2g Almond
Calcium 269mg 82mg Almond
Iron 3.71mg 0.62mg Almond
Magnesium 270mg 57mg Almond
Phosphorus 481mg 61mg Almond
Potassium 733mg 299mg Almond
Sodium 1mg 7mg Almond
Zinc 3.12mg 0.58mg Almond
Copper 1.031mg 0.109mg Almond
Manganese 2.179mg 0.788mg Almond
Selenium 4.1µg 0.7µg Almond
Vitamin A 2IU 716IU Okra
Vitamin A RAE 0µg 36µg Okra
Vitamin E 25.63mg 0.27mg Almond
Vitamin C 0mg 23mg Okra
Vitamin B1 0.205mg 0.2mg Almond
Vitamin B2 1.138mg 0.06mg Almond
Vitamin B3 3.618mg 1mg Almond
Vitamin B5 0.471mg 0.245mg Almond
Vitamin B6 0.137mg 0.215mg Okra
Folate 44µg 60µg Okra
Vitamin K 0µg 31.3µg Okra
Tryptophan 0.211mg 0.017mg Almond
Threonine 0.601mg 0.065mg Almond
Isoleucine 0.751mg 0.069mg Almond
Leucine 1.473mg 0.105mg Almond
Lysine 0.568mg 0.081mg Almond
Methionine 0.157mg 0.021mg Almond
Phenylalanine 1.132mg 0.065mg Almond
Valine 0.855mg 0.091mg Almond
Histidine 0.539mg 0.031mg Almond
Trans Fat 0.015g 0g Okra
Saturated Fat 3.802g 0.026g Okra
Monounsaturated Fat 31.551g 0.017g Almond
Polyunsaturated fat 12.329g 0.027g Almond
Omega-6 - Eicosadienoic acid 0.002g Almond
Omega-6 - Linoleic acid 12.32g Almond
Omega-3 - ALA 0.003g Almond

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond 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
82%
Almond
33%
Okra
Minerals Daily Need Coverage Score
142%
Almond
30%
Okra

Comparison summary

Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 2.87g)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 3.776g)
Which food is cheaper?
Okra
Okra is cheaper (difference - $1.4)
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Almond
Almond is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.