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  6. Brisket raw vs. Okra

Brisket raw vs. Okra — In-Depth Nutrition Comparison

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Differences between brisket raw and okra

  • Brisket raw has more vitamin B12, zinc, selenium, phosphorus, vitamin B3, and iron, while okra has more manganese, vitamin C, and vitamin K.
  • Brisket raw's daily need coverage for vitamin B12 is 101% higher.

The food types used in this comparison are Beef, brisket, whole, separable lean only, all grades, raw and Okra, raw.

Infographic

Brisket raw 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 16% 1.5% 29% 72% 27% 118% 86% 10% 1.8% 89%
Okra
Okra
5
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 IronIron +209.7%
Contains more ZincZinc +643.1%
Contains more PhosphorusPhosphorus +229.5%
Contains more SeleniumSelenium +2242.9%
Contains more MagnesiumMagnesium +147.8%
Contains more CalciumCalcium +1540%
Contains more CopperCopper +36.3%
Contains less SodiumSodium -91.1%
Contains more ManganeseManganese +5528.6%
~equal in Potassium ~299mg

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% 0% 6.4% 0% 25% 39% 74% 21% 97% 304% 3.3% 5.3% 47%
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 EVitamin E +18.5%
Contains more Vitamin B2Vitamin B2 +183.3%
Contains more Vitamin B3Vitamin B3 +294%
Contains more Vitamin B5Vitamin B5 +42.9%
Contains more Vitamin B6Vitamin B6 +95.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +603.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin KVitamin K +2307.7%
Contains more FolateFolate +757.1%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Brisket raw Okra DV% diff.
Vitamin B12 2.43µg 0µg 101%
Protein 20.72g 1.93g 38%
Manganese 0.014mg 0.788mg 34%
Zinc 4.31mg 0.58mg 34%
Selenium 16.4µg 0.7µg 29%
Vitamin C 0mg 23mg 26%
Vitamin K 1.3µg 31.3µg 25%
Cholesterol 62mg 0mg 21%
Phosphorus 201mg 61mg 20%
Vitamin B3 3.94mg 1mg 18%
Vitamin B6 0.42mg 0.215mg 16%
Iron 1.92mg 0.62mg 16%
Folate 7µg 60µg 13%
Fiber 0g 3.2g 13%
Choline 86.5mg 12.3mg 13%
Saturated fat 2.59g 0.026g 12%
Fats 7.37g 0.19g 11%
Monounsaturated fat 3.46g 0.017g 9%
Calcium 5mg 82mg 8%
Magnesium 23mg 57mg 8%
Vitamin B2 0.17mg 0.06mg 8%
Vitamin B1 0.1mg 0.2mg 8%
Calories 155kcal 33kcal 6%
Vitamin A 0µg 36µg 4%
Sodium 79mg 7mg 3%
Copper 0.08mg 0.109mg 3%
Carbs 0g 7.45g 2%
Vitamin B5 0.35mg 0.245mg 2%
Fructose 0.57g 1%
Polyunsaturated fat 0.23g 0.027g 1%
Potassium 330mg 299mg 1%
Net carbs 0g 4.25g N/A
Sugar 0g 1.48g N/A
Starch 0.34g 0%
Vitamin E 0.32mg 0.27mg 0%
Tryptophan 0.232mg 0.017mg 0%
Threonine 0.905mg 0.065mg 0%
Isoleucine 0.931mg 0.069mg 0%
Leucine 1.637mg 0.105mg 0%
Lysine 1.724mg 0.081mg 0%
Methionine 0.53mg 0.021mg 0%
Phenylalanine 0.809mg 0.065mg 0%
Valine 1.008mg 0.091mg 0%
Histidine 0.709mg 0.031mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 7% 70%
Protein: 20.72 g
Fats: 7.37 g
Carbs: 0 g
Water: 70.29 g
Other: 1.62 g
Okra
Okra
2
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 +973.6%
Contains more FatsFats +3778.9%
Contains more OtherOther +90.6%
Contains more CarbsCarbs +∞%
Contains more WaterWater +27.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 55% 4%
Saturated fat: Sat. Fat 2.59 g
Monounsaturated fat: Mono. Fat 3.46 g
Polyunsaturated fat: Poly. Fat 0.23 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 +20252.9%
Contains more Poly. FatPolyunsaturated fat +751.9%
Contains less Sat. FatSaturated fat -99%

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. Brisket raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168607/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.