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  6. Wheat Bread vs. Okra

Wheat Bread vs. Okra — In-Depth Nutrition Comparison

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Summary of differences between Wheat Bread and Okra

  • Wheat Bread has more Selenium, Iron, Vitamin B3, Manganese, Vitamin B2, Vitamin B1, and Phosphorus, however, Okra is higher in Vitamin C, and Vitamin K.
  • Wheat Bread covers your daily need of Selenium 59% more than Okra.
  • Wheat Bread has 86 times more Sodium than Okra. While Wheat Bread has 601mg of Sodium, Okra has only 7mg.

These are the specific foods used in this comparison Bread, wheat, toasted and Okra, raw.

Infographic

Wheat Bread 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.
Wheat Bread
Wheat Bread
8
:
2
Okra
Okra
Contains more Calcium +101.2%
Contains more Iron +559.7%
Contains more Phosphorus +208.2%
Contains more Zinc +153.4%
Contains more Copper +81.7%
Contains more Manganese +74.7%
Contains more Selenium +4671.4%
Contains more Potassium +34.1%
Contains less Sodium -98.8%
Equal in Magnesium - 57
Wheat Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Okra
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Contains more Calcium +101.2%
Contains more Iron +559.7%
Contains more Phosphorus +208.2%
Contains more Zinc +153.4%
Contains more Copper +81.7%
Contains more Manganese +74.7%
Contains more Selenium +4671.4%
Contains more Potassium +34.1%
Contains less Sodium -98.8%
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.
Wheat Bread
Wheat Bread
5
:
5
Okra
Okra
Contains more Vitamin B1 +119.5%
Contains more Vitamin B2 +536.7%
Contains more Vitamin B3 +525%
Contains more Vitamin B5 +86.1%
Contains more Folate +43.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +12.5%
Contains more Vitamin C +11400%
Contains more Vitamin B6 +40.5%
Contains more Vitamin K +449.1%
Wheat Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
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 B1 +119.5%
Contains more Vitamin B2 +536.7%
Contains more Vitamin B3 +525%
Contains more Vitamin B5 +86.1%
Contains more Folate +43.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +12.5%
Contains more Vitamin C +11400%
Contains more Vitamin B6 +40.5%
Contains more Vitamin K +449.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat Bread
Wheat Bread
4
:
1
Okra
Okra
Contains more Protein +571.5%
Contains more Fats +2147.4%
Contains more Carbs +648.6%
Contains more Other +225.9%
Contains more Water +269.7%
Wheat Bread
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 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 Protein +571.5%
Contains more Fats +2147.4%
Contains more Carbs +648.6%
Contains more Other +225.9%
Contains more Water +269.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat Bread
Wheat Bread
2
:
1
Okra
Okra
Contains more Monounsaturated Fat +5894.1%
Contains more Polyunsaturated fat +6270.4%
Contains less Saturated Fat -97.4%
Wheat Bread
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Okra
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Contains more Monounsaturated Fat +5894.1%
Contains more Polyunsaturated fat +6270.4%
Contains less Saturated Fat -97.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Bread Okra Opinion
Net carbs 51.07g 4.25g Wheat Bread
Protein 12.96g 1.93g Wheat Bread
Fats 4.27g 0.19g Wheat Bread
Carbs 55.77g 7.45g Wheat Bread
Calories 313kcal 33kcal Wheat Bread
Starch 0.34g Okra
Fructose 0.57g Okra
Sugar 6.42g 1.48g Okra
Fiber 4.7g 3.2g Wheat Bread
Calcium 165mg 82mg Wheat Bread
Iron 4.09mg 0.62mg Wheat Bread
Magnesium 59mg 57mg Wheat Bread
Phosphorus 188mg 61mg Wheat Bread
Potassium 223mg 299mg Okra
Sodium 601mg 7mg Okra
Zinc 1.47mg 0.58mg Wheat Bread
Copper 0.198mg 0.109mg Wheat Bread
Manganese 1.377mg 0.788mg Wheat Bread
Selenium 33.4µg 0.7µg Wheat Bread
Vitamin A 0IU 716IU Okra
Vitamin A RAE 0µg 36µg Okra
Vitamin E 0.24mg 0.27mg Okra
Vitamin C 0.2mg 23mg Okra
Vitamin B1 0.439mg 0.2mg Wheat Bread
Vitamin B2 0.382mg 0.06mg Wheat Bread
Vitamin B3 6.25mg 1mg Wheat Bread
Vitamin B5 0.456mg 0.245mg Wheat Bread
Vitamin B6 0.153mg 0.215mg Okra
Folate 86µg 60µg Wheat Bread
Vitamin K 5.7µg 31.3µg Okra
Tryptophan 0.092mg 0.017mg Wheat Bread
Threonine 0.299mg 0.065mg Wheat Bread
Isoleucine 0.258mg 0.069mg Wheat Bread
Leucine 0.461mg 0.105mg Wheat Bread
Lysine 0.215mg 0.081mg Wheat Bread
Methionine 0.105mg 0.021mg Wheat Bread
Phenylalanine 0.315mg 0.065mg Wheat Bread
Valine 0.31mg 0.091mg Wheat Bread
Histidine 0.15mg 0.031mg Wheat Bread
Saturated Fat 0.989g 0.026g Okra
Monounsaturated Fat 1.019g 0.017g Wheat Bread
Polyunsaturated fat 1.72g 0.027g Wheat Bread
Omega-3 - ALA 0.161g Wheat Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Bread 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
38%
Wheat Bread
33%
Okra
Minerals Daily Need Coverage Score
89%
Wheat Bread
30%
Okra

Comparison summary

Which food is lower in glycemic index?
Wheat Bread
Wheat Bread is lower in glycemic index (difference - 60)
Which food is cheaper?
Wheat Bread
Wheat Bread is cheaper (difference - $0.7)
Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 4.94g)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 594mg)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.963g)
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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.