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Celery vs. Okra — In-Depth Nutrition Comparison

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Differences between celery and okra

  • Celery contains less manganese, vitamin C, vitamin B1, magnesium, vitamin B6, copper, fiber, folate, vitamin A, and phosphorus than okra.
  • Okra's daily need coverage for manganese is 30% higher.

The food types used in this comparison are Celery, raw and Okra, raw.

Infographic

Celery 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.
Celery
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 12% 23% 7.5% 12% 3.5% 10% 10% 13% 2.2%
Okra
10
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 MagnesiumMagnesium +418.2%
Contains more CalciumCalcium +105%
Contains more PotassiumPotassium +15%
Contains more IronIron +210%
Contains more CopperCopper +211.4%
Contains more ZincZinc +346.2%
Contains more PhosphorusPhosphorus +154.2%
Contains less SodiumSodium -91.3%
Contains more ManganeseManganese +665%
Contains more SeleniumSelenium +75%

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.
Celery
0
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 10% 7.3% 5.4% 0% 5.3% 13% 6% 15% 17% 0% 73% 27% 3.3%
Okra
7
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 CVitamin C +641.9%
Contains more Vitamin AVitamin A +63.6%
Contains more Vitamin B1Vitamin B1 +852.4%
Contains more Vitamin B3Vitamin B3 +212.5%
Contains more Vitamin B6Vitamin B6 +190.5%
Contains more FolateFolate +66.7%
Contains more CholineCholine +101.6%
~equal in Vitamin E ~0.27mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.06mg
~equal in Vitamin B5 ~0.245mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~31.3µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Celery
1
3% 95%
Protein: 0.69 g
Fats: 0.17 g
Carbs: 2.97 g
Water: 95.43 g
Other: 0.74 g
Okra
4
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 +179.7%
Contains more FatsFats +11.8%
Contains more CarbsCarbs +150.8%
Contains more OtherOther +14.9%
~equal in Water ~89.58g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Celery
2
27% 21% 52%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.079 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 +88.2%
Contains more Poly. FatPolyunsaturated fat +192.6%
Contains less Sat. FatSaturated fat -38.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Celery
2
6% 30% 28% 36%
Starch: 0 g
Sucrose: 0.08 g
Glucose: 0.4 g
Fructose: 0.37 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.48 g
Okra
3
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 GlucoseGlucose +25%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +650%
Contains more FructoseFructose +54.1%
~equal in Lactose ~0g
~equal in Maltose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Celery Okra DV% diff.
Manganese 0.103mg 0.788mg 30%
Vitamin C 3.1mg 23mg 22%
Vitamin B1 0.021mg 0.2mg 15%
Magnesium 11mg 57mg 11%
Vitamin B6 0.074mg 0.215mg 11%
Copper 0.035mg 0.109mg 8%
Folate 36µg 60µg 6%
Fiber 1.6g 3.2g 6%
Phosphorus 24mg 61mg 5%
Iron 0.2mg 0.62mg 5%
Vitamin B3 0.32mg 1mg 4%
Calcium 40mg 82mg 4%
Zinc 0.13mg 0.58mg 4%
Sodium 80mg 7mg 3%
Vitamin K 29.3µg 31.3µg 2%
Protein 0.69g 1.93g 2%
Vitamin A 22µg 36µg 2%
Choline 6.1mg 12.3mg 1%
Selenium 0.4µg 0.7µg 1%
Calories 16kcal 33kcal 1%
Carbs 2.97g 7.45g 1%
Potassium 260mg 299mg 1%
Fats 0.17g 0.19g 0%
Net carbs 1.37g 4.25g N/A
Sugar 1.34g 1.48g N/A
Starch 0g 0.34g 0%
Vitamin E 0.27mg 0.27mg 0%
Vitamin B2 0.057mg 0.06mg 0%
Vitamin B5 0.246mg 0.245mg 0%
Saturated fat 0.042g 0.026g 0%
Monounsaturated fat 0.032g 0.017g 0%
Polyunsaturated fat 0.079g 0.027g 0%
Tryptophan 0.009mg 0.017mg 0%
Threonine 0.02mg 0.065mg 0%
Isoleucine 0.021mg 0.069mg 0%
Leucine 0.032mg 0.105mg 0%
Lysine 0.027mg 0.081mg 0%
Methionine 0.005mg 0.021mg 0%
Phenylalanine 0.02mg 0.065mg 0%
Valine 0.027mg 0.091mg 0%
Histidine 0.012mg 0.031mg 0%
Fructose 0.37g 0.57g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Celery Okra
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
14%
Celery
29%
Okra
Minerals Daily Need Coverage Score
10%
Celery
30%
Okra

Comparison summary

Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 73mg)
Which food is lower in Saturated fat?
Okra
Okra is lower in Saturated fat (difference - 0.016g)
Which food is richer in minerals?
Okra
Okra is relatively richer in minerals
Which food is richer in vitamins?
Okra
Okra is relatively richer in vitamins
Which food is lower in Sugar?
Celery
Celery is lower in Sugar (difference - 0.14g)
Which food is lower in glycemic index?
Celery
Celery is lower in glycemic index (difference - 32)
Which food is cheaper?
Celery
Celery is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Celery - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169988/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.