Amaranth vs. Okra — In-Depth Nutrition Comparison
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Significant differences between amaranth and okra
- Amaranth has more iron, phosphorus, and selenium; however, okra is richer in vitamin B1, folate, and vitamin B6.
- Amaranth covers your daily iron needs 19% more than okra.
- Okra has 8 times less selenium than amaranth. Amaranth has 5.5µg of selenium, while okra has 0.7µg.
Specific food types used in this comparison are Amaranth grain, cooked 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 | +14% |
| Contains more IronIron | +238.7% |
| Contains more CopperCopper | +36.7% |
| Contains more ZincZinc | +48.3% |
| Contains more PhosphorusPhosphorus | +142.6% |
| Contains less SodiumSodium | -14.3% |
| Contains more SeleniumSelenium | +685.7% |
| Contains more CalciumCalcium | +74.5% |
| Contains more PotassiumPotassium | +121.5% |
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 | +42.1% |
| Contains more Vitamin B1Vitamin B1 | +1233.3% |
| Contains more Vitamin B2Vitamin B2 | +172.7% |
| Contains more Vitamin B3Vitamin B3 | +325.5% |
| Contains more Vitamin B6Vitamin B6 | +90.3% |
| Contains more FolateFolate | +172.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 31.3µg | 26% | |
| Vitamin C | 23mg | 26% | |
| Iron | 2.1mg | 0.62mg | 19% |
| Vitamin B1 | 0.015mg | 0.2mg | 15% |
| Phosphorus | 148mg | 61mg | 12% |
| Folate | 22µg | 60µg | 10% |
| Selenium | 5.5µg | 0.7µg | 9% |
| Vitamin B6 | 0.113mg | 0.215mg | 8% |
| Starch | 16.23g | 0.34g | 7% |
| Potassium | 135mg | 299mg | 5% |
| Vitamin B5 | 0.245mg | 5% | |
| Vitamin B3 | 0.235mg | 1mg | 5% |
| Carbs | 18.69g | 7.45g | 4% |
| Calcium | 47mg | 82mg | 4% |
| Fiber | 2.1g | 3.2g | 4% |
| Copper | 0.149mg | 0.109mg | 4% |
| Vitamin A | 36µg | 4% | |
| Protein | 3.8g | 1.93g | 4% |
| Vitamin B2 | 0.022mg | 0.06mg | 3% |
| Calories | 102kcal | 33kcal | 3% |
| Manganese | 0.854mg | 0.788mg | 3% |
| Zinc | 0.86mg | 0.58mg | 3% |
| Fats | 1.58g | 0.19g | 2% |
| Choline | 12.3mg | 2% | |
| Magnesium | 65mg | 57mg | 2% |
| Vitamin E | 0.19mg | 0.27mg | 1% |
| Fructose | 0.57g | 1% | |
| Net carbs | 16.59g | 4.25g | N/A |
| Sugar | 1.48g | N/A | |
| Sodium | 6mg | 7mg | 0% |
| Saturated fat | 0.026g | 0% | |
| Monounsaturated fat | 0.017g | 0% | |
| Polyunsaturated fat | 0.027g | 0% | |
| Tryptophan | 0.017mg | 0% | |
| Threonine | 0.065mg | 0% | |
| Isoleucine | 0.069mg | 0% | |
| Leucine | 0.105mg | 0% | |
| Lysine | 0.081mg | 0% | |
| Methionine | 0.021mg | 0% | |
| Phenylalanine | 0.065mg | 0% | |
| Valine | 0.091mg | 0% | |
| Histidine | 0.031mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +96.9% |
| Contains more FatsFats | +731.6% |
| Contains more CarbsCarbs | +150.9% |
| Contains more WaterWater | +19.2% |
| Contains more OtherOther | +10.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +4673.5% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
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~equal in
Maltose
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~equal in
Galactose
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