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  6. Plantain raw vs. Okra

Plantain raw vs. Okra — In-Depth Nutrition Comparison

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A recap on the differences between plantain raw and okra

  • Plantain raw is higher in vitamin A, vitamin B6, and potassium, yet okra is higher in vitamin K, vitamin B1, folate, calcium, and vitamin C.
  • Okra covers your daily vitamin K needs 25% more than plantain raw.
  • Plantain raw contains 2 times more potassium than okra. While plantain raw contains 499mg of potassium, okra contains only 299mg.

Food varieties used in this article are Plantains, raw and Okra, raw.

Infographic

Plantain raw 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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Okra
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 PotassiumPotassium +66.9%
Contains less SodiumSodium -42.9%
Contains more SeleniumSelenium +114.3%
Contains more MagnesiumMagnesium +54.1%
Contains more CalciumCalcium +2633.3%
Contains more CopperCopper +34.6%
Contains more ZincZinc +314.3%
Contains more PhosphorusPhosphorus +79.4%
~equal in Iron ~0.62mg

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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
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 AVitamin A +55.6%
Contains more Vitamin B6Vitamin B6 +39.1%
Contains more Vitamin CVitamin C +25%
Contains more Vitamin EVitamin E +92.9%
Contains more Vitamin B1Vitamin B1 +284.6%
Contains more Vitamin B2Vitamin B2 +11.1%
Contains more Vitamin B3Vitamin B3 +45.8%
Contains more Vitamin KVitamin K +4371.4%
Contains more FolateFolate +172.7%
~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 Plantain raw Okra DV% diff.
Manganese 0.788mg 34%
Vitamin K 0.7µg 31.3µg 26%
Vitamin B1 0.052mg 0.2mg 12%
Folate 22µg 60µg 10%
Carbs 31.89g 7.45g 8%
Calcium 3mg 82mg 8%
Potassium 499mg 299mg 6%
Vitamin B6 0.299mg 0.215mg 6%
Vitamin C 18.4mg 23mg 5%
Magnesium 37mg 57mg 5%
Zinc 0.14mg 0.58mg 4%
Phosphorus 34mg 61mg 4%
Calories 122kcal 33kcal 4%
Fiber 2.3g 3.2g 4%
Copper 0.081mg 0.109mg 3%
Vitamin A 56µg 36µg 2%
Vitamin B3 0.686mg 1mg 2%
Protein 1.3g 1.93g 1%
Saturated fat 0.143g 0.026g 1%
Fructose 0.57g 1%
Selenium 1.5µg 0.7µg 1%
Vitamin E 0.14mg 0.27mg 1%
Fats 0.37g 0.19g 0%
Net carbs 29.59g 4.25g N/A
Iron 0.6mg 0.62mg 0%
Sugar 15g 1.48g N/A
Starch 0.34g 0%
Sodium 4mg 7mg 0%
Vitamin B2 0.054mg 0.06mg 0%
Vitamin B5 0.26mg 0.245mg 0%
Choline 13.5mg 12.3mg 0%
Monounsaturated fat 0.032g 0.017g 0%
Polyunsaturated fat 0.069g 0.027g 0%
Tryptophan 0.015mg 0.017mg 0%
Threonine 0.034mg 0.065mg 0%
Isoleucine 0.036mg 0.069mg 0%
Leucine 0.059mg 0.105mg 0%
Lysine 0.06mg 0.081mg 0%
Methionine 0.017mg 0.021mg 0%
Phenylalanine 0.044mg 0.065mg 0%
Valine 0.046mg 0.091mg 0%
Histidine 0.064mg 0.031mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Okra
Okra
2
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 FatsFats +94.7%
Contains more CarbsCarbs +328.1%
Contains more OtherOther +36.5%
Contains more ProteinProtein +48.5%
Contains more WaterWater +37.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 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 +88.2%
Contains more Poly. FatPolyunsaturated fat +155.6%
Contains less Sat. FatSaturated fat -81.8%

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.