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Cocoa bean vs. Okra — In-Depth Nutrition Comparison

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The main differences between cocoa bean and okra

  • Cocoa bean is richer than okra in copper, iron, manganese, fiber, magnesium, phosphorus, potassium, zinc, and vitamin B2.
  • Daily need coverage for copper for cocoa bean is 389% higher.
  • Cocoa bean contains 298 times more saturated fat than okra. Cocoa bean contains 7.76g of saturated fat, while okra contains 0.026g.

Food types used in this article are Cocoa, dry powder, unsweetened, processed with alkali and Okra, raw.

Infographic

Cocoa bean 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 340% 33% 221% 582% 1202% 174% 312% 2.5% 487% 72%
Okra
1
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 +735.1%
Contains more CalciumCalcium +35.4%
Contains more PotassiumPotassium +739.1%
Contains more IronIron +2403.2%
Contains more CopperCopper +3209.2%
Contains more ZincZinc +998.3%
Contains more PhosphorusPhosphorus +1093.4%
Contains more ManganeseManganese +374.2%
Contains more SeleniumSelenium +1785.7%
Contains less SodiumSodium -63.2%

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% 2% 0% 28% 106% 45% 15% 27% 0% 6% 24% 6.2%
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 B2Vitamin B2 +666.7%
Contains more Vitamin B3Vitamin B3 +140%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +170%
Contains more Vitamin B1Vitamin B1 +81.8%
Contains more Vitamin B6Vitamin B6 +82.2%
Contains more Vitamin KVitamin K +1204.2%
Contains more FolateFolate +87.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.245mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~12.3mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 13% 58% 3% 8%
Protein: 18.1 g
Fats: 13.1 g
Carbs: 58.3 g
Water: 2.7 g
Other: 7.8 g
Okra
1
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 +837.8%
Contains more FatsFats +6794.7%
Contains more CarbsCarbs +682.6%
Contains more OtherOther +817.6%
Contains more WaterWater +3217.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
62% 35% 3%
Saturated fat: Sat. Fat 7.76 g
Monounsaturated fat: Mono. Fat 4.39 g
Polyunsaturated fat: Poly. Fat 0.42 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 +25723.5%
Contains more Poly. FatPolyunsaturated fat +1455.6%
Contains less Sat. FatSaturated fat -99.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cocoa bean Okra DV% diff.
Copper 3.607mg 0.109mg 389%
Iron 15.52mg 0.62mg 186%
Manganese 3.737mg 0.788mg 128%
Fiber 29.8g 3.2g 106%
Magnesium 476mg 57mg 100%
Phosphorus 728mg 61mg 95%
Potassium 2509mg 299mg 65%
Zinc 6.37mg 0.58mg 53%
Saturated fat 7.76g 0.026g 35%
Protein 18.1g 1.93g 32%
Vitamin B2 0.46mg 0.06mg 31%
Vitamin C 0mg 23mg 26%
Vitamin K 2.4µg 31.3µg 24%
Selenium 13.2µg 0.7µg 23%
Fats 13.1g 0.19g 20%
Caffeine 78mg 0mg 20%
Carbs 58.3g 7.45g 17%
Monounsaturated fat 4.39g 0.017g 11%
Vitamin B3 2.4mg 1mg 9%
Calories 220kcal 33kcal 9%
Vitamin B1 0.11mg 0.2mg 8%
Vitamin B6 0.118mg 0.215mg 7%
Folate 32µg 60µg 7%
Vitamin A 0µg 36µg 4%
Calcium 111mg 82mg 3%
Polyunsaturated fat 0.42g 0.027g 3%
Vitamin E 0.1mg 0.27mg 1%
Fructose 0.57g 1%
Sodium 19mg 7mg 1%
Net carbs 28.5g 4.25g N/A
Sugar 1.76g 1.48g N/A
Starch 0.34g 0%
Vitamin B5 0.254mg 0.245mg 0%
Choline 11.4mg 12.3mg 0%
Tryptophan 0.271mg 0.017mg 0%
Threonine 0.716mg 0.065mg 0%
Isoleucine 0.701mg 0.069mg 0%
Leucine 1.097mg 0.105mg 0%
Lysine 0.907mg 0.081mg 0%
Methionine 0.187mg 0.021mg 0%
Phenylalanine 0.869mg 0.065mg 0%
Valine 1.086mg 0.091mg 0%
Histidine 0.312mg 0.031mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cocoa bean 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
20%
Cocoa bean
29%
Okra
Minerals Daily Need Coverage Score
343%
Cocoa bean
30%
Okra

Comparison summary

Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 0.28g)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 12mg)
Which food is lower in Saturated fat?
Okra
Okra is lower in Saturated fat (difference - 7.734g)
Which food is cheaper?
Okra
Okra is cheaper (difference - $1.6)
Which food is richer in vitamins?
Okra
Okra is relatively richer in vitamins
Which food is lower in glycemic index?
Cocoa bean
Cocoa bean is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Cocoa bean
Cocoa bean is relatively richer in minerals
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. Cocoa bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169594/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.