Cornmeal vs. Okra — In-Depth Nutrition Comparison
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Significant differences between cornmeal and okra
- Cornmeal has more iron, folate, vitamin B1, vitamin B3, vitamin B2, and selenium; however, okra is richer in manganese, vitamin K, vitamin C, and vitamin A.
- Cornmeal covers your daily iron needs 47% more than okra.
- Okra has 15 times less selenium than cornmeal. Cornmeal has 10.5µg of selenium, while okra has 0.7µg.
Specific food types used in this comparison are Cornmeal, degermed, enriched, yellow and Okra, raw.
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.
| Contains more IronIron | +603.2% |
| Contains more ZincZinc | +13.8% |
| Contains more PhosphorusPhosphorus | +62.3% |
| Contains more SeleniumSelenium | +1400% |
| Contains more MagnesiumMagnesium | +78.1% |
| Contains more CalciumCalcium | +2633.3% |
| Contains more PotassiumPotassium | +110.6% |
| Contains more CopperCopper | +43.4% |
| Contains more ManganeseManganese | +352.9% |
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.
| Contains more Vitamin B1Vitamin B1 | +175.5% |
| Contains more Vitamin B2Vitamin B2 | +536.7% |
| Contains more Vitamin B3Vitamin B3 | +396.8% |
| Contains more FolateFolate | +248.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +227.3% |
| Contains more Vitamin EVitamin E | +125% |
| Contains more Vitamin B6Vitamin B6 | +18.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +43% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 4.36mg | 0.62mg | 47% |
| Folate | 209µg | 60µg | 37% |
| Starch | 73.3g | 0.34g | 30% |
| Vitamin B1 | 0.551mg | 0.2mg | 29% |
| Manganese | 0.174mg | 0.788mg | 27% |
| Vitamin C | 0mg | 23mg | 26% |
| Vitamin K | 0µg | 31.3µg | 26% |
| Vitamin B3 | 4.968mg | 1mg | 25% |
| Vitamin B2 | 0.382mg | 0.06mg | 25% |
| Carbs | 79.45g | 7.45g | 24% |
| Selenium | 10.5µg | 0.7µg | 18% |
| Calories | 370kcal | 33kcal | 17% |
| Protein | 7.11g | 1.93g | 10% |
| Calcium | 3mg | 82mg | 8% |
| Magnesium | 32mg | 57mg | 6% |
| Phosphorus | 99mg | 61mg | 5% |
| Polyunsaturated fat | 0.828g | 0.027g | 5% |
| Potassium | 142mg | 299mg | 5% |
| Copper | 0.076mg | 0.109mg | 4% |
| Fiber | 3.9g | 3.2g | 3% |
| Vitamin A | 11µg | 36µg | 3% |
| Vitamin B6 | 0.182mg | 0.215mg | 3% |
| Fats | 1.75g | 0.19g | 2% |
| Fructose | 0.17g | 0.57g | 1% |
| Monounsaturated fat | 0.39g | 0.017g | 1% |
| Vitamin E | 0.12mg | 0.27mg | 1% |
| Zinc | 0.66mg | 0.58mg | 1% |
| Choline | 8.6mg | 12.3mg | 1% |
| Saturated fat | 0.22g | 0.026g | 1% |
| Net carbs | 75.55g | 4.25g | N/A |
| Sugar | 1.61g | 1.48g | N/A |
| Sodium | 7mg | 7mg | 0% |
| Vitamin B5 | 0.24mg | 0.245mg | 0% |
| Tryptophan | 0.038mg | 0.017mg | 0% |
| Threonine | 0.172mg | 0.065mg | 0% |
| Isoleucine | 0.242mg | 0.069mg | 0% |
| Leucine | 1.006mg | 0.105mg | 0% |
| Lysine | 0.105mg | 0.081mg | 0% |
| Methionine | 0.162mg | 0.021mg | 0% |
| Phenylalanine | 0.366mg | 0.065mg | 0% |
| Valine | 0.337mg | 0.091mg | 0% |
| Histidine | 0.172mg | 0.031mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +268.4% |
| Contains more FatsFats | +821.1% |
| Contains more CarbsCarbs | +966.4% |
| Contains more WaterWater | +701.3% |
| Contains more OtherOther | +66.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +2194.1% |
| Contains more Poly. FatPolyunsaturated fat | +2966.7% |
| Contains less Sat. FatSaturated fat | -88.2% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +21458.8% |
| Contains more SucroseSucrose | +13.3% |
| Contains more GlucoseGlucose | +75% |
| Contains more MaltoseMaltose | +∞% |
| Contains more FructoseFructose | +235.3% |
~equal in
Lactose
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~equal in
Galactose
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