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Blackberry vs. Okra — In-Depth Nutrition Comparison

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Significant differences between blackberries and okra

  • Blackberries have more fiber, copper, and vitamin E; however, okra is richer in vitamin B1, vitamin B6, vitamin A, vitamin K, magnesium, folate, and manganese.
  • Okra covers your daily vitamin B1 needs 15% more than blackberries.
  • Okra has 4 times less vitamin E than blackberries. Blackberries have 1.17mg of vitamin E, while okra has 0.27mg.

Specific food types used in this comparison are Blackberries, raw and Okra, raw.

Infographic

Blackberry vs Okra infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 8.7% 14% 23% 55% 14% 9.4% 0.13% 84% 2.2%
Okra
6
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 CopperCopper +51.4%
Contains less SodiumSodium -85.7%
Contains more MagnesiumMagnesium +185%
Contains more CalciumCalcium +182.8%
Contains more PotassiumPotassium +84.6%
Contains more PhosphorusPhosphorus +177.3%
Contains more ManganeseManganese +22%
Contains more SeleniumSelenium +75%
~equal in Iron ~0.62mg
~equal in Zinc ~0.58mg

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 70% 3.7% 23% 0% 5% 6% 12% 17% 6.9% 0% 50% 19% 4.6%
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 +333.3%
Contains more Vitamin B5Vitamin B5 +12.7%
Contains more Vitamin AVitamin A +227.3%
Contains more Vitamin B1Vitamin B1 +900%
Contains more Vitamin B2Vitamin B2 +130.8%
Contains more Vitamin B3Vitamin B3 +54.8%
Contains more Vitamin B6Vitamin B6 +616.7%
Contains more Vitamin KVitamin K +58.1%
Contains more FolateFolate +140%
Contains more CholineCholine +44.7%
~equal in Vitamin C ~23mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 1.39 g
Fats: 0.49 g
Carbs: 9.61 g
Water: 88.15 g
Other: 0.36 g
Okra
3
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 FatsFats +157.9%
Contains more CarbsCarbs +29%
Contains more ProteinProtein +38.8%
Contains more OtherOther +136.1%
~equal in Water ~89.58g

Fat Type Comparison

Fat type breakdown side-by-side comparison
4% 14% 82%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.28 g
Okra
0
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 less Sat. FatSaturated fat -46.2%
Contains more Mono. FatMonounsaturated fat +176.5%
Contains more Poly. FatPolyunsaturated fat +937%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
47% 49%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 2.31 g
Fructose: 2.4 g
Lactose: 0 g
Maltose: 0.07 g
Galactose: 0.03 g
Okra
2
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 GlucoseGlucose +621.9%
Contains more FructoseFructose +321.1%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +757.1%
~equal in Lactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Blackberry Okra DV% diff.
Vitamin B1 0.02mg 0.2mg 15%
Vitamin B6 0.03mg 0.215mg 14%
Vitamin K 19.8µg 31.3µg 10%
Folate 25µg 60µg 9%
Magnesium 20mg 57mg 9%
Fiber 5.3g 3.2g 8%
Copper 0.165mg 0.109mg 6%
Manganese 0.646mg 0.788mg 6%
Vitamin E 1.17mg 0.27mg 6%
Phosphorus 22mg 61mg 6%
Calcium 29mg 82mg 5%
Potassium 162mg 299mg 4%
Vitamin A 11µg 36µg 3%
Vitamin B2 0.026mg 0.06mg 3%
Polyunsaturated fat 0.28g 0.027g 2%
Vitamin B3 0.646mg 1mg 2%
Fructose 2.4g 0.57g 2%
Vitamin C 21mg 23mg 2%
Calories 43kcal 33kcal 1%
Selenium 0.4µg 0.7µg 1%
Protein 1.39g 1.93g 1%
Vitamin B5 0.276mg 0.245mg 1%
Carbs 9.61g 7.45g 1%
Choline 8.5mg 12.3mg 1%
Fats 0.49g 0.19g 0%
Net carbs 4.31g 4.25g N/A
Iron 0.62mg 0.62mg 0%
Sugar 4.88g 1.48g N/A
Zinc 0.53mg 0.58mg 0%
Starch 0g 0.34g 0%
Sodium 1mg 7mg 0%
Saturated fat 0.014g 0.026g 0%
Monounsaturated fat 0.047g 0.017g 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Blackberry Okra
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
17%
Blackberry
29%
Okra
Minerals Daily Need Coverage Score
23%
Blackberry
30%
Okra

Comparison summary

Which food is richer in minerals?
Okra
Okra is relatively richer in minerals
Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 3.4g)
Which food is richer in vitamins?
Okra
Okra is relatively richer in vitamins
Which food contains less Sodium?
Blackberry
Blackberry contains less Sodium (difference - 6mg)
Which food is lower in Saturated fat?
Blackberry
Blackberry is lower in Saturated fat (difference - 0.012g)
Which food is lower in glycemic index?
Blackberry
Blackberry is lower in glycemic index (difference - 25)
Which food is cheaper?
Blackberry
Blackberry is cheaper (difference - $0.7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Blackberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/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.