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  6. Cashew vs. Okra

Cashew vs. Okra — In-Depth Nutrition Comparison

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A recap on differences between Cashew and Okra

  • Cashew is higher in Copper, Phosphorus, Iron, Magnesium, Zinc, Manganese, Selenium, and Vitamin B1, yet Okra is higher in Vitamin C.
  • Cashew covers your daily Copper needs 232% more than Okra.
  • Cashew contains 299 times more Saturated Fat than Okra. While Cashew contains 7.783g of Saturated Fat, Okra contains only 0.026g.

Food varieties used in this article are Nuts, cashew nuts, raw and Okra, raw.

Infographic

Cashew 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.
Cashew
Cashew
8
:
2
Okra
Okra
Contains more Iron +977.4%
Contains more Magnesium +412.3%
Contains more Phosphorus +872.1%
Contains more Potassium +120.7%
Contains more Zinc +896.6%
Contains more Copper +1913.8%
Contains more Manganese +110%
Contains more Selenium +2742.9%
Contains more Calcium +121.6%
Contains less Sodium -41.7%
Cashew
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 251% 209% 255% 59% 2% 158% 732% 216% 109%
Okra
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Contains more Iron +977.4%
Contains more Magnesium +412.3%
Contains more Phosphorus +872.1%
Contains more Potassium +120.7%
Contains more Zinc +896.6%
Contains more Copper +1913.8%
Contains more Manganese +110%
Contains more Selenium +2742.9%
Contains more Calcium +121.6%
Contains less Sodium -41.7%

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.
Cashew
Cashew
6
:
4
Okra
Okra
Contains more Vitamin E +233.3%
Contains more Vitamin B1 +111.5%
Contains more Vitamin B5 +252.7%
Contains more Vitamin B6 +94%
Contains more Vitamin A +∞%
Contains more Vitamin C +4500%
Contains more Folate +140%
Equal in Vitamin B2 - 0.06
Equal in Vitamin B3 - 1
Equal in Vitamin K - 31.3
Cashew
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 19% 0% 2% 106% 14% 20% 52% 97% 19% 0% 86%
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 E +233.3%
Contains more Vitamin B1 +111.5%
Contains more Vitamin B5 +252.7%
Contains more Vitamin B6 +94%
Contains more Vitamin A +∞%
Contains more Vitamin C +4500%
Contains more Folate +140%
Equal in Vitamin B2 - 0.06
Equal in Vitamin B3 - 1
Equal in Vitamin K - 31.3

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew
Cashew
4
:
1
Okra
Okra
Contains more Protein +844%
Contains more Fats +22978.9%
Contains more Carbs +305.2%
Contains more Other +198.8%
Contains more Water +1622.7%
Cashew
18% 44% 30% 5% 3%
Protein: 18.22 g
Fats: 43.85 g
Carbs: 30.19 g
Water: 5.2 g
Other: 2.54 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 +844%
Contains more Fats +22978.9%
Contains more Carbs +305.2%
Contains more Other +198.8%
Contains more Water +1622.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cashew
Cashew
2
:
1
Okra
Okra
Contains more Monounsaturated Fat +139882.4%
Contains more Polyunsaturated fat +28955.6%
Contains less Saturated Fat -99.7%
Cashew
20% 60% 20%
Saturated Fat: 7.783 g
Monounsaturated Fat: 23.797 g
Polyunsaturated fat: 7.845 g
Okra
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Contains more Monounsaturated Fat +139882.4%
Contains more Polyunsaturated fat +28955.6%
Contains less Saturated Fat -99.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cashew
Cashew
2
:
2
Okra
Okra
Contains more Starch +6808.8%
Contains more Sucrose +868.3%
Contains more Glucose +540%
Contains more Fructose +1040%
Cashew
80% 20%
Starch: 23.49 g
Sucrose: 5.81 g
Glucose: 0.05 g
Fructose: 0.05 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Okra
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 Starch +6808.8%
Contains more Sucrose +868.3%
Contains more Glucose +540%
Contains more Fructose +1040%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cashew Okra Opinion
Net carbs 26.89g 4.25g Cashew
Protein 18.22g 1.93g Cashew
Fats 43.85g 0.19g Cashew
Carbs 30.19g 7.45g Cashew
Calories 553kcal 33kcal Cashew
Starch 23.49g 0.34g Cashew
Fructose 0.05g 0.57g Okra
Sugar 5.91g 1.48g Okra
Fiber 3.3g 3.2g Cashew
Calcium 37mg 82mg Okra
Iron 6.68mg 0.62mg Cashew
Magnesium 292mg 57mg Cashew
Phosphorus 593mg 61mg Cashew
Potassium 660mg 299mg Cashew
Sodium 12mg 7mg Okra
Zinc 5.78mg 0.58mg Cashew
Copper 2.195mg 0.109mg Cashew
Manganese 1.655mg 0.788mg Cashew
Selenium 19.9µg 0.7µg Cashew
Vitamin A 0IU 716IU Okra
Vitamin A RAE 0µg 36µg Okra
Vitamin E 0.9mg 0.27mg Cashew
Vitamin C 0.5mg 23mg Okra
Vitamin B1 0.423mg 0.2mg Cashew
Vitamin B2 0.058mg 0.06mg Okra
Vitamin B3 1.062mg 1mg Cashew
Vitamin B5 0.864mg 0.245mg Cashew
Vitamin B6 0.417mg 0.215mg Cashew
Folate 25µg 60µg Okra
Vitamin K 34.1µg 31.3µg Cashew
Tryptophan 0.287mg 0.017mg Cashew
Threonine 0.688mg 0.065mg Cashew
Isoleucine 0.789mg 0.069mg Cashew
Leucine 1.472mg 0.105mg Cashew
Lysine 0.928mg 0.081mg Cashew
Methionine 0.362mg 0.021mg Cashew
Phenylalanine 0.951mg 0.065mg Cashew
Valine 1.094mg 0.091mg Cashew
Histidine 0.456mg 0.031mg Cashew
Saturated Fat 7.783g 0.026g Okra
Monounsaturated Fat 23.797g 0.017g Cashew
Polyunsaturated fat 7.845g 0.027g Cashew

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew 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
34%
Cashew
33%
Okra
Minerals Daily Need Coverage Score
200%
Cashew
30%
Okra

Comparison summary

Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 4.43g)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 7.757g)
Which food is cheaper?
Okra
Okra is cheaper (difference - $1.5)
Which food is lower in glycemic index?
Cashew
Cashew is lower in glycemic index (difference - 25)
Which food is richer in minerals?
Cashew
Cashew is relatively richer in minerals
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. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/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.