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Buckwheat vs. Okra — In-Depth Nutrition Comparison

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How are buckwheat and okra different?

  • Okra is higher than buckwheat in vitamin C, vitamin K, manganese, vitamin A, vitamin B1, folate, vitamin B6, calcium, and potassium.
  • Okra covers your daily need for vitamin C, 26% more than buckwheat.

Buckwheat groats, roasted, cooked and Okra, raw types were used in this article.

Infographic

Buckwheat vs Okra infographic
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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 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
Okra
4
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 +29%
Contains more CopperCopper +33.9%
Contains more PhosphorusPhosphorus +14.8%
Contains less SodiumSodium -42.9%
Contains more SeleniumSelenium +214.3%
Contains more MagnesiumMagnesium +11.8%
Contains more CalciumCalcium +1071.4%
Contains more PotassiumPotassium +239.8%
Contains more ManganeseManganese +95.5%
~equal in Zinc ~0.58mg

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% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
Okra
8
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 B5Vitamin B5 +46.5%
Contains more CholineCholine +63.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B1Vitamin B1 +400%
Contains more Vitamin B2Vitamin B2 +53.8%
Contains more Vitamin B6Vitamin B6 +179.2%
Contains more Vitamin KVitamin K +1547.4%
Contains more FolateFolate +328.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
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 +75.1%
Contains more FatsFats +226.3%
Contains more CarbsCarbs +167.7%
Contains more WaterWater +18.4%
Contains more OtherOther +97.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
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 +1005.9%
Contains more Poly. FatPolyunsaturated fat +596.3%
Contains less Sat. FatSaturated fat -80.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
57% 29% 14%
Starch: 0 g
Sucrose: 0.4 g
Glucose: 0.2 g
Fructose: 0.1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Okra
4
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 StarchStarch +∞%
Contains more SucroseSucrose +50%
Contains more GlucoseGlucose +60%
Contains more FructoseFructose +470%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Buckwheat Okra DV% diff.
Vitamin C 0mg 23mg 26%
Vitamin K 1.9µg 31.3µg 25%
Manganese 0.403mg 0.788mg 17%
Vitamin B1 0.04mg 0.2mg 13%
Folate 14µg 60µg 12%
Vitamin B6 0.077mg 0.215mg 11%
Calcium 7mg 82mg 8%
Potassium 88mg 299mg 6%
Vitamin A 0µg 36µg 4%
Carbs 19.94g 7.45g 4%
Copper 0.146mg 0.109mg 4%
Protein 3.38g 1.93g 3%
Selenium 2.2µg 0.7µg 3%
Calories 92kcal 33kcal 3%
Vitamin B5 0.359mg 0.245mg 2%
Fiber 2.7g 3.2g 2%
Iron 0.8mg 0.62mg 2%
Vitamin B2 0.039mg 0.06mg 2%
Fructose 0.1g 0.57g 1%
Polyunsaturated fat 0.188g 0.027g 1%
Phosphorus 70mg 61mg 1%
Fats 0.62g 0.19g 1%
Magnesium 51mg 57mg 1%
Choline 20.1mg 12.3mg 1%
Vitamin E 0.09mg 0.27mg 1%
Net carbs 17.24g 4.25g N/A
Sugar 0.9g 1.48g N/A
Zinc 0.61mg 0.58mg 0%
Starch 0.34g 0%
Sodium 4mg 7mg 0%
Vitamin B3 0.94mg 1mg 0%
Saturated fat 0.134g 0.026g 0%
Monounsaturated fat 0.188g 0.017g 0%
Tryptophan 0.049mg 0.017mg 0%
Threonine 0.129mg 0.065mg 0%
Isoleucine 0.127mg 0.069mg 0%
Leucine 0.212mg 0.105mg 0%
Lysine 0.172mg 0.081mg 0%
Methionine 0.044mg 0.021mg 0%
Phenylalanine 0.133mg 0.065mg 0%
Valine 0.173mg 0.091mg 0%
Histidine 0.079mg 0.031mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Okra
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
8%
Buckwheat
29%
Okra
Minerals Daily Need Coverage Score
24%
Buckwheat
30%
Okra

Comparison summary

Which food is lower in Saturated fat?
Okra
Okra is lower in Saturated fat (difference - 0.108g)
Which food is cheaper?
Okra
Okra is cheaper (difference - $1.4)
Which food is richer in vitamins?
Okra
Okra is relatively richer in vitamins
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 0.58g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 51)
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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.