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  6. Blueberry vs. Okra

Blueberry vs. Okra — In-Depth Nutrition Comparison

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How are blueberries and okra different?

  • Okra is higher than blueberries in manganese, vitamin C, vitamin B1, folate, vitamin A, vitamin B6, magnesium, vitamin K, calcium, and phosphorus.
  • Okra covers your daily need for manganese, 20% more than blueberries.

Blueberries, raw and Okra, raw types were used in this article.

Infographic

Blueberry 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 4.3% 1.8% 6.8% 11% 19% 4.4% 5.1% 0.13% 44% 0.55%
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 less SodiumSodium -85.7%
Contains more MagnesiumMagnesium +850%
Contains more CalciumCalcium +1266.7%
Contains more PotassiumPotassium +288.3%
Contains more IronIron +121.4%
Contains more CopperCopper +91.2%
Contains more ZincZinc +262.5%
Contains more PhosphorusPhosphorus +408.3%
Contains more ManganeseManganese +134.5%
Contains more SeleniumSelenium +600%

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 32% 1% 11% 0% 9.3% 9.5% 7.8% 7.4% 12% 0% 48% 4.5% 3.3%
Okra
Okra
10
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 CVitamin C +137.1%
Contains more Vitamin AVitamin A +1100%
Contains more Vitamin B1Vitamin B1 +440.5%
Contains more Vitamin B2Vitamin B2 +46.3%
Contains more Vitamin B3Vitamin B3 +139.2%
Contains more Vitamin B5Vitamin B5 +97.6%
Contains more Vitamin B6Vitamin B6 +313.5%
Contains more Vitamin KVitamin K +62.2%
Contains more FolateFolate +900%
Contains more CholineCholine +105%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Blueberry Okra DV% diff.
Manganese 0.336mg 0.788mg 20%
Vitamin C 9.7mg 23mg 15%
Vitamin B1 0.037mg 0.2mg 14%
Folate 6µg 60µg 14%
Vitamin B6 0.052mg 0.215mg 13%
Magnesium 6mg 57mg 12%
Vitamin K 19.3µg 31.3µg 10%
Calcium 6mg 82mg 8%
Potassium 77mg 299mg 7%
Phosphorus 12mg 61mg 7%
Copper 0.057mg 0.109mg 6%
Fructose 4.97g 0.57g 6%
Vitamin B3 0.418mg 1mg 4%
Zinc 0.16mg 0.58mg 4%
Vitamin A 3µg 36µg 4%
Iron 0.28mg 0.62mg 4%
Fiber 2.4g 3.2g 3%
Vitamin E 0.57mg 0.27mg 2%
Carbs 14.49g 7.45g 2%
Protein 0.74g 1.93g 2%
Vitamin B5 0.124mg 0.245mg 2%
Polyunsaturated fat 0.146g 0.027g 1%
Choline 6mg 12.3mg 1%
Calories 57kcal 33kcal 1%
Vitamin B2 0.041mg 0.06mg 1%
Selenium 0.1µg 0.7µg 1%
Fats 0.33g 0.19g 0%
Net carbs 12.09g 4.25g N/A
Sugar 9.96g 1.48g N/A
Starch 0.03g 0.34g 0%
Sodium 1mg 7mg 0%
Saturated fat 0.028g 0.026g 0%
Monounsaturated fat 0.047g 0.017g 0%
Tryptophan 0.003mg 0.017mg 0%
Threonine 0.02mg 0.065mg 0%
Isoleucine 0.023mg 0.069mg 0%
Leucine 0.044mg 0.105mg 0%
Lysine 0.013mg 0.081mg 0%
Methionine 0.012mg 0.021mg 0%
Phenylalanine 0.026mg 0.065mg 0%
Valine 0.031mg 0.091mg 0%
Histidine 0.011mg 0.031mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 84%
Protein: 0.74 g
Fats: 0.33 g
Carbs: 14.49 g
Water: 84.21 g
Other: 0.23 g
Okra
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 +73.7%
Contains more CarbsCarbs +94.5%
Contains more ProteinProtein +160.8%
Contains more OtherOther +269.6%
~equal in Water ~89.58g

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 21% 66%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.146 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 +176.5%
Contains more Poly. FatPolyunsaturated fat +440.7%
~equal in Saturated fat ~0.026g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
49% 50%
Starch: 0.03 g
Sucrose: 0.11 g
Glucose: 4.88 g
Fructose: 4.97 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Okra
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 +1425%
Contains more FructoseFructose +771.9%
Contains more StarchStarch +1033.3%
Contains more SucroseSucrose +445.5%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Blueberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171711/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.