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Barley vs. Okra — In-Depth Nutrition Comparison

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Important differences between barley and okra

  • Barley has more selenium, fiber, manganese, copper, iron, vitamin B1, phosphorus, and vitamin B3; however, okra has more vitamin C and vitamin K.
  • Barley's daily need coverage for selenium is 67% more.
  • Barley has 6 times more iron than okra. Barley has 3.6mg of iron, while okra has 0.62mg.

The food varieties used in the comparison are Barley, hulled and Okra, raw.

Infographic

Barley 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.
Barley
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 95% 9.9% 40% 135% 166% 76% 113% 1.6% 253% 206%
Okra
2
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 +133.3%
Contains more PotassiumPotassium +51.2%
Contains more IronIron +480.6%
Contains more CopperCopper +356.9%
Contains more ZincZinc +377.6%
Contains more PhosphorusPhosphorus +332.8%
Contains more ManganeseManganese +146.6%
Contains more SeleniumSelenium +5285.7%
Contains more CalciumCalcium +148.5%
Contains less SodiumSodium -41.7%

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.
Barley
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 0% 0.33% 11% 0% 162% 66% 86% 17% 73% 0% 5.5% 14% 0%
Okra
5
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 +111.1%
Contains more Vitamin B1Vitamin B1 +223%
Contains more Vitamin B2Vitamin B2 +375%
Contains more Vitamin B3Vitamin B3 +360.4%
Contains more Vitamin B5Vitamin B5 +15.1%
Contains more Vitamin B6Vitamin B6 +47.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +3500%
Contains more Vitamin KVitamin K +1322.7%
Contains more FolateFolate +215.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Barley
4
12% 2% 73% 9% 2%
Protein: 12.48 g
Fats: 2.3 g
Carbs: 73.48 g
Water: 9.44 g
Other: 2.3 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 +546.6%
Contains more FatsFats +1110.5%
Contains more CarbsCarbs +886.3%
Contains more OtherOther +170.6%
Contains more WaterWater +848.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Barley
2
26% 16% 59%
Saturated fat: Sat. Fat 0.482 g
Monounsaturated fat: Mono. Fat 0.295 g
Polyunsaturated fat: Poly. Fat 1.108 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 +1635.3%
Contains more Poly. FatPolyunsaturated fat +4003.7%
Contains less Sat. FatSaturated fat -94.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Barley Okra
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar 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 Barley Okra DV% diff.
Selenium 37.7µg 0.7µg 67%
Fiber 17.3g 3.2g 56%
Manganese 1.943mg 0.788mg 50%
Copper 0.498mg 0.109mg 43%
Vitamin B1 0.646mg 0.2mg 37%
Iron 3.6mg 0.62mg 37%
Phosphorus 264mg 61mg 29%
Vitamin C 0mg 23mg 26%
Vitamin K 2.2µg 31.3µg 24%
Vitamin B3 4.604mg 1mg 23%
Carbs 73.48g 7.45g 22%
Protein 12.48g 1.93g 21%
Zinc 2.77mg 0.58mg 20%
Magnesium 133mg 57mg 18%
Vitamin B2 0.285mg 0.06mg 17%
Calories 354kcal 33kcal 16%
Folate 19µg 60µg 10%
Vitamin B6 0.318mg 0.215mg 8%
Polyunsaturated fat 1.108g 0.027g 7%
Potassium 452mg 299mg 5%
Calcium 33mg 82mg 5%
Vitamin A 1µg 36µg 4%
Fats 2.3g 0.19g 3%
Saturated fat 0.482g 0.026g 2%
Vitamin E 0.57mg 0.27mg 2%
Choline 12.3mg 2%
Monounsaturated fat 0.295g 0.017g 1%
Fructose 0.57g 1%
Vitamin B5 0.282mg 0.245mg 1%
Net carbs 56.18g 4.25g N/A
Sugar 0.8g 1.48g N/A
Starch 0.34g 0%
Sodium 12mg 7mg 0%
Tryptophan 0.208mg 0.017mg 0%
Threonine 0.424mg 0.065mg 0%
Isoleucine 0.456mg 0.069mg 0%
Leucine 0.848mg 0.105mg 0%
Lysine 0.465mg 0.081mg 0%
Methionine 0.24mg 0.021mg 0%
Phenylalanine 0.7mg 0.065mg 0%
Valine 0.612mg 0.091mg 0%
Histidine 0.281mg 0.031mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Barley Okra
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
33%
Barley
29%
Okra
Minerals Daily Need Coverage Score
110%
Barley
30%
Okra

Comparison summary

Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Okra
Okra is lower in Saturated fat (difference - 0.456g)
Which food is cheaper?
Okra
Okra is cheaper (difference - $0.5)
Which food is lower in Sugar?
Barley
Barley is lower in Sugar (difference - 0.68g)
Which food is lower in glycemic index?
Barley
Barley is lower in glycemic index (difference - 28)
Which food is richer in minerals?
Barley
Barley 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. Barley - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170283/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.