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  6. Beef Liver raw vs. Okra

Beef Liver raw vs. Okra — In-Depth Nutrition Comparison

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Summary of differences between beef Liver raw and okra

  • Okra has less vitamin B12, copper, vitamin A, vitamin B2, vitamin B5, vitamin B3, selenium, vitamin B6, and choline than beef Liver raw.
  • Beef Liver raw covers your daily need for vitamin B12, 2471% more than okra.

These are the specific foods used in this comparison Beef, variety meats, and by-products, liver, raw and Okra, raw.

Infographic

Beef Liver raw 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 13% 1.5% 28% 184% 3252% 109% 166% 9% 40% 217%
Okra
Okra
4
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 IronIron +690.3%
Contains more CopperCopper +8849.5%
Contains more ZincZinc +589.7%
Contains more PhosphorusPhosphorus +534.4%
Contains more SeleniumSelenium +5571.4%
Contains more MagnesiumMagnesium +216.7%
Contains more CalciumCalcium +1540%
Contains less SodiumSodium -89.9%
Contains more ManganeseManganese +154.2%
~equal in Potassium ~299mg

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 4.3% 1656% 7.6% 18% 47% 636% 247% 430% 250% 7413% 7.8% 218% 182%
Okra
Okra
2
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 AVitamin A +13700%
Contains more Vitamin EVitamin E +40.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +4491.7%
Contains more Vitamin B3Vitamin B3 +1217.5%
Contains more Vitamin B5Vitamin B5 +2827.8%
Contains more Vitamin B6Vitamin B6 +403.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +383.3%
Contains more CholineCholine +2609.8%
Contains more Vitamin CVitamin C +1669.2%
Contains more Vitamin KVitamin K +909.7%
~equal in Vitamin B1 ~0.2mg

All nutrients comparison - raw data values

Nutrient Beef Liver raw Okra DV% diff.
Vitamin B12 59.3µg 0µg 2471%
Copper 9.755mg 0.109mg 1072%
Vitamin A 4968µg 36µg 548%
Vitamin B2 2.755mg 0.06mg 207%
Vitamin B5 7.173mg 0.245mg 139%
Cholesterol 275mg 0mg 92%
Vitamin B3 13.175mg 1mg 76%
Selenium 39.7µg 0.7µg 71%
Vitamin B6 1.083mg 0.215mg 67%
Folate 290µg 60µg 58%
Choline 333.3mg 12.3mg 58%
Iron 4.9mg 0.62mg 54%
Phosphorus 387mg 61mg 47%
Protein 20.36g 1.93g 37%
Zinc 4mg 0.58mg 31%
Vitamin K 3.1µg 31.3µg 24%
Vitamin C 1.3mg 23mg 24%
Manganese 0.31mg 0.788mg 21%
Fiber 0g 3.2g 13%
Magnesium 18mg 57mg 9%
Calcium 5mg 82mg 8%
Vitamin D 49IU 0IU 6%
Vitamin D 1.2µg 0µg 6%
Saturated fat 1.233g 0.026g 5%
Calories 135kcal 33kcal 5%
Fats 3.63g 0.19g 5%
Sodium 69mg 7mg 3%
Polyunsaturated fat 0.465g 0.027g 3%
Vitamin B1 0.189mg 0.2mg 1%
Fructose 0.57g 1%
Carbs 3.89g 7.45g 1%
Monounsaturated fat 0.479g 0.017g 1%
Vitamin E 0.38mg 0.27mg 1%
Net carbs 3.89g 4.25g N/A
Potassium 313mg 299mg 0%
Sugar 0g 1.48g N/A
Starch 0.34g 0%
Trans fat 0.17g 0g N/A
Tryptophan 0.263mg 0.017mg 0%
Threonine 0.869mg 0.065mg 0%
Isoleucine 0.967mg 0.069mg 0%
Leucine 1.91mg 0.105mg 0%
Lysine 1.607mg 0.081mg 0%
Methionine 0.543mg 0.021mg 0%
Phenylalanine 1.084mg 0.065mg 0%
Valine 1.26mg 0.091mg 0%
Histidine 0.629mg 0.031mg 0%
Omega-3 - ALA 0.007g N/A
Omega-6 - Gamma-linoleic acid 0.009g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A
Omega-6 - Linoleic acid 0.299g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 4% 4% 71%
Protein: 20.36 g
Fats: 3.63 g
Carbs: 3.89 g
Water: 70.81 g
Other: 1.31 g
Okra
Okra
2
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 +954.9%
Contains more FatsFats +1810.5%
Contains more OtherOther +54.1%
Contains more CarbsCarbs +91.5%
Contains more WaterWater +26.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
57% 22% 21%
Saturated fat: Sat. Fat 1.233 g
Monounsaturated fat: Mono. Fat 0.479 g
Polyunsaturated fat: Poly. Fat 0.465 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 +2717.6%
Contains more Poly. FatPolyunsaturated fat +1622.2%
Contains less Sat. FatSaturated fat -97.9%

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. Beef Liver raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169451/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.