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  6. Apple strudel vs. Okra

Apple strudel vs. Okra — In-Depth Nutrition Comparison

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Important differences between apple strudel and okra

  • Apple strudel has more selenium and vitamin B12; however, okra has more manganese, vitamin C, vitamin K, vitamin A, vitamin B1, vitamin B6, and magnesium.
  • Okra's daily need coverage for manganese is 26% more.
  • Okra is lower in saturated fat.

The food varieties used in the comparison are Strudel, apple and Okra, raw.

Infographic

Apple strudel 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 6.4% 4.5% 13% 16% 10% 5.2% 14% 18% 25% 33%
Okra
Okra
9
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 SeleniumSelenium +771.4%
Contains more MagnesiumMagnesium +533.3%
Contains more CalciumCalcium +446.7%
Contains more PotassiumPotassium +100.7%
Contains more IronIron +47.6%
Contains more CopperCopper +263.3%
Contains more ZincZinc +205.3%
Contains more PhosphorusPhosphorus +84.8%
Contains less SodiumSodium -94.8%
Contains more ManganeseManganese +314.7%

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.
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 5.7% 2% 28% 0% 10% 5.8% 6.2% 16% 11% 28% 7.3% 21% 9.5%
Okra
Okra
8
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 +425.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +41.5%
Contains more Vitamin CVitamin C +1252.9%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin B1Vitamin B1 +400%
Contains more Vitamin B2Vitamin B2 +140%
Contains more Vitamin B3Vitamin B3 +203%
Contains more Vitamin B6Vitamin B6 +367.4%
Contains more Vitamin KVitamin K +979.3%
Contains more FolateFolate +114.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.245mg

All nutrients comparison - raw data values

Nutrient Apple strudel Okra DV% diff.
Polyunsaturated fat 5.315g 0.027g 35%
Manganese 0.19mg 0.788mg 26%
Vitamin C 1.7mg 23mg 24%
Vitamin K 2.9µg 31.3µg 24%
Fats 11.2g 0.19g 17%
Vitamin B1 0.04mg 0.2mg 13%
Vitamin B6 0.046mg 0.215mg 13%
Calories 274kcal 33kcal 12%
Magnesium 9mg 57mg 11%
Carbs 41.1g 7.45g 11%
Selenium 6.1µg 0.7µg 10%
Vitamin B12 0.22µg 0µg 9%
Saturated fat 2.044g 0.026g 9%
Copper 0.03mg 0.109mg 9%
Folate 28µg 60µg 8%
Monounsaturated fat 3.267g 0.017g 8%
Vitamin E 1.42mg 0.27mg 8%
Calcium 15mg 82mg 7%
Lysine 153mg 0.081mg 7%
Sodium 135mg 7mg 6%
Phosphorus 33mg 61mg 4%
Zinc 0.19mg 0.58mg 4%
Fiber 2.2g 3.2g 4%
Vitamin B3 0.33mg 1mg 4%
Potassium 149mg 299mg 4%
Protein 3.3g 1.93g 3%
Vitamin B2 0.025mg 0.06mg 3%
Iron 0.42mg 0.62mg 3%
Vitamin A 6µg 36µg 3%
Cholesterol 6mg 0mg 2%
Choline 17.4mg 12.3mg 1%
Vitamin B5 0.27mg 0.245mg 1%
Fructose 0.57g 1%
Net carbs 38.9g 4.25g N/A
Sugar 25.75g 1.48g N/A
Starch 0.34g 0%
Tryptophan 0.039mg 0.017mg 0%
Threonine 0.119mg 0.065mg 0%
Isoleucine 0.147mg 0.069mg 0%
Leucine 0.257mg 0.105mg 0%
Methionine 0.067mg 0.021mg 0%
Phenylalanine 0.151mg 0.065mg 0%
Valine 0.164mg 0.091mg 0%
Histidine 0.076mg 0.031mg 0%
Omega-3 - DHA 0.001g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 11% 41% 44%
Protein: 3.3 g
Fats: 11.2 g
Carbs: 41.1 g
Water: 43.5 g
Other: 0.9 g
Okra
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 +71%
Contains more FatsFats +5794.7%
Contains more CarbsCarbs +451.7%
Contains more WaterWater +105.9%
~equal in Other ~0.85g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 31% 50%
Saturated fat: Sat. Fat 2.044 g
Monounsaturated fat: Mono. Fat 3.267 g
Polyunsaturated fat: Poly. Fat 5.315 g
Okra
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 +19117.6%
Contains more Poly. FatPolyunsaturated fat +19585.2%
Contains less Sat. FatSaturated fat -98.7%

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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. Apple strudel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175032/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.