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  6. Cocoa solids vs. Okra

Cocoa solids vs. Okra — In-Depth Nutrition Comparison

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Summary of differences between cocoa solids and okra

  • Cocoa solids have more copper, iron, fiber, manganese, magnesium, phosphorus, zinc, and potassium; however, okra is higher in vitamin C.
  • Cocoa solids cover your daily need for copper, 409% more than okra.
  • Cocoa solids have 310 times more saturated fat than okra. While cocoa solids have 8.07g of saturated fat, okra has only 0.026g.

These are the specific foods used in this comparison Cocoa, dry powder, unsweetened and Okra, raw.

Infographic

Cocoa solids 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 356% 38% 134% 520% 1263% 186% 315% 2.7% 500% 78%
Okra
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 +775.4%
Contains more CalciumCalcium +56.1%
Contains more PotassiumPotassium +409.7%
Contains more IronIron +2135.5%
Contains more CopperCopper +3375.2%
Contains more ZincZinc +1074.1%
Contains more PhosphorusPhosphorus +1103.3%
Contains more ManganeseManganese +386.9%
Contains more SeleniumSelenium +1942.9%
Contains less SodiumSodium -66.7%

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.
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% 20% 56% 41% 15% 27% 0% 6.3% 24% 6.5%
Okra
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 +301.7%
Contains more Vitamin B3Vitamin B3 +118.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +170%
Contains more Vitamin B1Vitamin B1 +156.4%
Contains more Vitamin B6Vitamin B6 +82.2%
Contains more Vitamin KVitamin K +1152%
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

All nutrients comparison - raw data values

Nutrient Cocoa solids Okra DV% diff.
Copper 3.788mg 0.109mg 409%
Iron 13.86mg 0.62mg 166%
Fiber 37g 3.2g 135%
Manganese 3.837mg 0.788mg 133%
Magnesium 499mg 57mg 105%
Phosphorus 734mg 61mg 96%
Caffeine 230mg 0mg 58%
Zinc 6.81mg 0.58mg 57%
Saturated fat 8.07g 0.026g 37%
Potassium 1524mg 299mg 36%
Protein 19.6g 1.93g 35%
Vitamin C 0mg 23mg 26%
Selenium 14.3µg 0.7µg 25%
Vitamin K 2.5µg 31.3µg 24%
Fats 13.7g 0.19g 21%
Carbs 57.9g 7.45g 17%
Vitamin B2 0.241mg 0.06mg 14%
Monounsaturated fat 4.57g 0.017g 11%
Calories 228kcal 33kcal 10%
Vitamin B1 0.078mg 0.2mg 10%
Vitamin B6 0.118mg 0.215mg 7%
Vitamin B3 2.185mg 1mg 7%
Folate 32µg 60µg 7%
Calcium 128mg 82mg 5%
Vitamin A 0µg 36µg 4%
Polyunsaturated fat 0.44g 0.027g 3%
Vitamin E 0.1mg 0.27mg 1%
Fructose 0.57g 1%
Sodium 21mg 7mg 1%
Net carbs 20.9g 4.25g N/A
Sugar 1.75g 1.48g N/A
Starch 0.34g 0%
Vitamin B5 0.254mg 0.245mg 0%
Choline 12mg 12.3mg 0%
Tryptophan 0.293mg 0.017mg 0%
Threonine 0.776mg 0.065mg 0%
Isoleucine 0.76mg 0.069mg 0%
Leucine 1.189mg 0.105mg 0%
Lysine 0.983mg 0.081mg 0%
Methionine 0.202mg 0.021mg 0%
Phenylalanine 0.941mg 0.065mg 0%
Valine 1.177mg 0.091mg 0%
Histidine 0.339mg 0.031mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 14% 58% 3% 6%
Protein: 19.6 g
Fats: 13.7 g
Carbs: 57.9 g
Water: 3 g
Other: 5.8 g
Okra
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 +915.5%
Contains more FatsFats +7110.5%
Contains more CarbsCarbs +677.2%
Contains more OtherOther +582.4%
Contains more WaterWater +2886%

Fat Type Comparison

Fat type breakdown side-by-side comparison
62% 35% 3%
Saturated fat: Sat. Fat 8.07 g
Monounsaturated fat: Mono. Fat 4.57 g
Polyunsaturated fat: Poly. Fat 0.44 g
Okra
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 +26782.4%
Contains more Poly. FatPolyunsaturated fat +1529.6%
Contains less Sat. FatSaturated fat -99.7%

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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 solids - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169593/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.