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  6. Borage vs. Okra

Borage vs. Okra — In-Depth Nutrition Comparison

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Differences between Borage and Okra

  • Borage has more Iron, Vitamin A RAE, Vitamin C, Vitamin B2, and Potassium, while Okra has more Manganese, Folate, Vitamin B1, and Vitamin B6.
  • Borage's daily need coverage for Iron is 34% higher.
  • Okra contains 6 times less Vitamin A RAE than Borage. Borage contains 210µg of Vitamin A RAE, while Okra contains 36µg.

The food types used in this comparison are Borage, raw and Okra, raw.

Infographic

Borage 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.
Borage
Borage
5
:
5
Okra
Okra
Contains more Calcium +13.4%
Contains more Iron +432.3%
Contains more Potassium +57.2%
Contains more Copper +19.3%
Contains more Selenium +28.6%
Contains more Phosphorus +15.1%
Contains less Sodium -91.3%
Contains more Zinc +190%
Contains more Manganese +125.8%
Equal in Magnesium - 57
Borage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 124% 38% 23% 42% 11% 6% 44% 46% 5%
Okra
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Contains more Calcium +13.4%
Contains more Iron +432.3%
Contains more Potassium +57.2%
Contains more Copper +19.3%
Contains more Selenium +28.6%
Contains more Phosphorus +15.1%
Contains less Sodium -91.3%
Contains more Zinc +190%
Contains more Manganese +125.8%
Equal in Magnesium - 57

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.
Borage
Borage
3
:
7
Okra
Okra
Contains more Vitamin A +486.6%
Contains more Vitamin C +52.2%
Contains more Vitamin B2 +150%
Contains more Vitamin B1 +233.3%
Contains more Vitamin B3 +11.1%
Contains more Vitamin B5 +497.6%
Contains more Vitamin B6 +156%
Contains more Folate +361.5%
Borage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 252% 0% 0% 117% 15% 35% 17% 3% 20% 10% 0% 0%
Okra
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 43% 6% 0% 77% 50% 14% 19% 15% 50% 45% 0% 79%
Contains more Vitamin A +486.6%
Contains more Vitamin C +52.2%
Contains more Vitamin B2 +150%
Contains more Vitamin B1 +233.3%
Contains more Vitamin B3 +11.1%
Contains more Vitamin B5 +497.6%
Contains more Vitamin B6 +156%
Contains more Folate +361.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Borage
Borage
3
:
2
Okra
Okra
Contains more Fats +268.4%
Contains more Other +69.4%
Contains more Carbs +143.5%
Equal in Protein - 1.93
Equal in Water - 89.58
Borage
2% 3% 93%
Protein: 1.8 g
Fats: 0.7 g
Carbs: 3.06 g
Water: 93 g
Other: 1.44 g
Okra
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 Fats +268.4%
Contains more Other +69.4%
Contains more Carbs +143.5%
Equal in Protein - 1.93
Equal in Water - 89.58

Fat Type Comparison

Fat type breakdown side-by-side comparison
Borage
Borage
2
:
1
Okra
Okra
Contains more Monounsaturated Fat +1141.2%
Contains more Polyunsaturated fat +303.7%
Contains less Saturated Fat -84.7%
Borage
35% 43% 22%
Saturated Fat: 0.17 g
Monounsaturated Fat: 0.211 g
Polyunsaturated fat: 0.109 g
Okra
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Contains more Monounsaturated Fat +1141.2%
Contains more Polyunsaturated fat +303.7%
Contains less Saturated Fat -84.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Borage Okra Opinion
Net carbs 3.06g 4.25g Okra
Protein 1.8g 1.93g Okra
Fats 0.7g 0.19g Borage
Carbs 3.06g 7.45g Okra
Calories 21kcal 33kcal Okra
Starch 0.34g Okra
Fructose 0.57g Okra
Sugar 1.48g Borage
Fiber 3.2g Okra
Calcium 93mg 82mg Borage
Iron 3.3mg 0.62mg Borage
Magnesium 52mg 57mg Okra
Phosphorus 53mg 61mg Okra
Potassium 470mg 299mg Borage
Sodium 80mg 7mg Okra
Zinc 0.2mg 0.58mg Okra
Copper 0.13mg 0.109mg Borage
Manganese 0.349mg 0.788mg Okra
Selenium 0.9µg 0.7µg Borage
Vitamin A 4200IU 716IU Borage
Vitamin A RAE 210µg 36µg Borage
Vitamin E 0.27mg Okra
Vitamin C 35mg 23mg Borage
Vitamin B1 0.06mg 0.2mg Okra
Vitamin B2 0.15mg 0.06mg Borage
Vitamin B3 0.9mg 1mg Okra
Vitamin B5 0.041mg 0.245mg Okra
Vitamin B6 0.084mg 0.215mg Okra
Folate 13µg 60µg Okra
Vitamin K 31.3µg Okra
Tryptophan 0.017mg Okra
Threonine 0.065mg Okra
Isoleucine 0.069mg Okra
Leucine 0.105mg Okra
Lysine 0.081mg Okra
Methionine 0.021mg Okra
Phenylalanine 0.065mg Okra
Valine 0.091mg Okra
Histidine 0.031mg Okra
Saturated Fat 0.17g 0.026g Okra
Monounsaturated Fat 0.211g 0.017g Borage
Polyunsaturated fat 0.109g 0.027g Borage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Borage Okra
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
39%
Borage
33%
Okra
Minerals Daily Need Coverage Score
36%
Borage
30%
Okra

Comparison summary

Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 73mg)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.144g)
Which food is richer in vitamins?
Okra
Okra is relatively richer in vitamins
Which food is lower in Sugar?
Borage
Borage is lower in Sugar (difference - 1.48g)
Which food is lower in glycemic index?
Borage
Borage is lower in glycemic index (difference - 0)
Which food is cheaper?
Borage
Borage is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Borage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170481/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.