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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 for 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Okra
Okra
2
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 CalciumCalcium +101.2%
Contains more IronIron +559.7%
Contains more CopperCopper +81.7%
Contains more ZincZinc +153.4%
Contains more PhosphorusPhosphorus +208.2%
Contains more ManganeseManganese +74.7%
Contains more SeleniumSelenium +4671.4%
Contains more PotassiumPotassium +34.1%
Contains less SodiumSodium -98.8%
~equal in Magnesium ~57mg

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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Okra
Okra
5
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 B1Vitamin B1 +119.5%
Contains more Vitamin B2Vitamin B2 +536.7%
Contains more Vitamin B3Vitamin B3 +525%
Contains more Vitamin B5Vitamin B5 +86.1%
Contains more FolateFolate +43.3%
Contains more CholineCholine +79.7%
Contains more Vitamin CVitamin C +11400%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +12.5%
Contains more Vitamin B6Vitamin B6 +40.5%
Contains more Vitamin KVitamin K +449.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Bread Okra DV% diff.
Selenium 33.4µg 0.7µg 59%
Iron 4.09mg 0.62mg 43%
Vitamin B3 6.25mg 1mg 33%
Manganese 1.377mg 0.788mg 26%
Sodium 601mg 7mg 26%
Vitamin C 0.2mg 23mg 25%
Vitamin B2 0.382mg 0.06mg 25%
Protein 12.96g 1.93g 22%
Vitamin K 5.7µg 31.3µg 21%
Vitamin B1 0.439mg 0.2mg 20%
Phosphorus 188mg 61mg 18%
Carbs 55.77g 7.45g 16%
Calories 313kcal 33kcal 14%
Polyunsaturated fat 1.72g 0.027g 11%
Copper 0.198mg 0.109mg 10%
Zinc 1.47mg 0.58mg 8%
Calcium 165mg 82mg 8%
Folate 86µg 60µg 7%
Fiber 4.7g 3.2g 6%
Fats 4.27g 0.19g 6%
Vitamin B6 0.153mg 0.215mg 5%
Vitamin A 0µg 36µg 4%
Saturated fat 0.989g 0.026g 4%
Vitamin B5 0.456mg 0.245mg 4%
Monounsaturated fat 1.019g 0.017g 3%
Choline 22.1mg 12.3mg 2%
Potassium 223mg 299mg 2%
Fructose 0.57g 1%
Net carbs 51.07g 4.25g N/A
Magnesium 59mg 57mg 0%
Sugar 6.42g 1.48g N/A
Starch 0.34g 0%
Vitamin E 0.24mg 0.27mg 0%
Tryptophan 0.092mg 0.017mg 0%
Threonine 0.299mg 0.065mg 0%
Isoleucine 0.258mg 0.069mg 0%
Leucine 0.461mg 0.105mg 0%
Lysine 0.215mg 0.081mg 0%
Methionine 0.105mg 0.021mg 0%
Phenylalanine 0.315mg 0.065mg 0%
Valine 0.31mg 0.091mg 0%
Histidine 0.15mg 0.031mg 0%
Omega-3 - ALA 0.161g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Okra
1
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 +571.5%
Contains more FatsFats +2147.4%
Contains more CarbsCarbs +648.6%
Contains more OtherOther +225.9%
Contains more WaterWater +269.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 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 +5894.1%
Contains more Poly. FatPolyunsaturated fat +6270.4%
Contains less Sat. FatSaturated fat -97.4%

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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. 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.