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Chicken meat vs. Okra — In-Depth Nutrition Comparison

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What are the differences between chicken meat and okra?

  • Chicken meat is higher in vitamin B3, selenium, phosphorus, vitamin B5, and vitamin B6; however, okra is richer in manganese, vitamin C, and vitamin K.
  • Chicken meat's daily need coverage for vitamin B3 is 47% more.

We used Chicken, broilers or fryers, meat and skin, cooked, roasted and Okra, raw types in this article.

Infographic

Chicken meat 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 16% 4.5% 20% 47% 22% 53% 78% 11% 2.6% 130%
Okra
6
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 +103.2%
Contains more ZincZinc +234.5%
Contains more PhosphorusPhosphorus +198.4%
Contains more SeleniumSelenium +3314.3%
Contains more MagnesiumMagnesium +147.8%
Contains more CalciumCalcium +446.7%
Contains more PotassiumPotassium +34.1%
Contains more CopperCopper +65.2%
Contains less SodiumSodium -91.5%
Contains more ManganeseManganese +3840%

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% 16% 5.4% 0% 16% 39% 159% 62% 92% 38% 6% 3.8% 36%
Okra
4
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 AVitamin A +33.3%
Contains more Vitamin B2Vitamin B2 +180%
Contains more Vitamin B3Vitamin B3 +748.7%
Contains more Vitamin B5Vitamin B5 +320.4%
Contains more Vitamin B6Vitamin B6 +86%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +435.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +217.5%
Contains more Vitamin KVitamin K +1204.2%
Contains more FolateFolate +1100%
~equal in Vitamin E ~0.27mg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
27% 14% 59%
Protein: 27.3 g
Fats: 13.6 g
Carbs: 0 g
Water: 59.45 g
Other: 0 g
Okra
3
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 +1314.5%
Contains more FatsFats +7057.9%
Contains more CarbsCarbs +∞%
Contains more WaterWater +50.7%
~equal in Other ~0.85g

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 44% 25%
Saturated fat: Sat. Fat 3.79 g
Monounsaturated fat: Mono. Fat 5.34 g
Polyunsaturated fat: Poly. Fat 2.97 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 +31311.8%
Contains more Poly. FatPolyunsaturated fat +10900%
Contains less Sat. FatSaturated fat -99.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chicken meat Okra DV% diff.
Protein 27.3g 1.93g 51%
Vitamin B3 8.487mg 1mg 47%
Selenium 23.9µg 0.7µg 42%
Manganese 0.02mg 0.788mg 33%
Cholesterol 88mg 0mg 29%
Vitamin C 0mg 23mg 26%
Vitamin K 2.4µg 31.3µg 24%
Fats 13.6g 0.19g 21%
Polyunsaturated fat 2.97g 0.027g 20%
Saturated fat 3.79g 0.026g 17%
Phosphorus 182mg 61mg 17%
Vitamin B5 1.03mg 0.245mg 16%
Folate 5µg 60µg 14%
Vitamin B6 0.4mg 0.215mg 14%
Monounsaturated fat 5.34g 0.017g 13%
Vitamin B12 0.3µg 0µg 13%
Fiber 0g 3.2g 13%
Zinc 1.94mg 0.58mg 12%
Vitamin B1 0.063mg 0.2mg 11%
Choline 65.9mg 12.3mg 10%
Calories 239kcal 33kcal 10%
Vitamin B2 0.168mg 0.06mg 8%
Iron 1.26mg 0.62mg 8%
Magnesium 23mg 57mg 8%
Calcium 15mg 82mg 7%
Copper 0.066mg 0.109mg 5%
Sodium 82mg 7mg 3%
Potassium 223mg 299mg 2%
Carbs 0g 7.45g 2%
Fructose 0.57g 1%
Vitamin A 48µg 36µg 1%
Net carbs 0g 4.25g N/A
Vitamin D 2IU 0IU 0%
Sugar 0g 1.48g N/A
Starch 0.34g 0%
Vitamin E 0.27mg 0.27mg 0%
Tryptophan 0.305mg 0.017mg 0%
Threonine 1.128mg 0.065mg 0%
Isoleucine 1.362mg 0.069mg 0%
Leucine 1.986mg 0.105mg 0%
Lysine 2.223mg 0.081mg 0%
Methionine 0.726mg 0.021mg 0%
Phenylalanine 1.061mg 0.065mg 0%
Valine 1.325mg 0.091mg 0%
Histidine 0.802mg 0.031mg 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - DHA 0.04g 0g N/A
Omega-3 - DPA 0.02g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chicken meat 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
36%
Chicken meat
29%
Okra
Minerals Daily Need Coverage Score
38%
Chicken meat
30%
Okra

Comparison summary

Which food is lower in Cholesterol?
Okra
Okra is lower in Cholesterol (difference - 88mg)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 75mg)
Which food is lower in Saturated fat?
Okra
Okra is lower in Saturated fat (difference - 3.764g)
Which food is lower in Sugar?
Chicken meat
Chicken meat is lower in Sugar (difference - 1.48g)
Which food is lower in glycemic index?
Chicken meat
Chicken meat is lower in glycemic index (difference - 0)
Which food is cheaper?
?
The foods are relatively equal in price ($1)
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.
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. Chicken meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171450/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.