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Crab stick vs. Okra — In-Depth Nutrition Comparison

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What are the main differences between crab stick and okra?

  • Crab stick is richer in selenium, phosphorus, and vitamin B12, while okra is higher in manganese, vitamin K, vitamin C, folate, vitamin A, and vitamin B1.
  • Crab stick's daily need coverage for selenium is 39% higher.
  • Okra is lower in sodium.

We used Crustaceans, crab, alaska king, imitation, made from surimi and Okra, raw types in this comparison.

Infographic

Crab stick 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 31% 3.9% 7.9% 15% 11% 9% 121% 69% 1.4% 122%
Okra
8
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 PhosphorusPhosphorus +362.3%
Contains more SeleniumSelenium +3085.7%
Contains more MagnesiumMagnesium +32.6%
Contains more CalciumCalcium +530.8%
Contains more PotassiumPotassium +232.2%
Contains more IronIron +59%
Contains more CopperCopper +240.6%
Contains more ZincZinc +75.8%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +7063.6%

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% 3.4% 0% 7.5% 18% 12% 0% 30% 71% 1% 0% 7.1%
Okra
9
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 +33.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +58.8%
Contains more Vitamin B1Vitamin B1 +566.7%
Contains more Vitamin B3Vitamin B3 +61.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +65.4%
Contains more Vitamin KVitamin K +7725%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Choline ~12.3mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 15% 75% 2%
Protein: 7.62 g
Fats: 0.46 g
Carbs: 15 g
Water: 74.66 g
Other: 2.26 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 +294.8%
Contains more FatsFats +142.1%
Contains more CarbsCarbs +101.3%
Contains more OtherOther +165.9%
Contains more WaterWater +20%

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 43% 23%
Saturated fat: Sat. Fat 0.216 g
Monounsaturated fat: Mono. Fat 0.275 g
Polyunsaturated fat: Poly. Fat 0.143 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 +1517.6%
Contains more Poly. FatPolyunsaturated fat +429.6%
Contains less Sat. FatSaturated fat -88%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
36% 30% 27% 6%
Starch: 3.5 g
Sucrose: 2.95 g
Glucose: 2.68 g
Fructose: 0.62 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Okra
0
19% 33% 17% 31%
Starch: 0.34 g
Sucrose: 0.6 g
Glucose: 0.32 g
Fructose: 0.57 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +929.4%
Contains more SucroseSucrose +391.7%
Contains more GlucoseGlucose +737.5%
~equal in Fructose ~0.57g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Crab stick Okra DV% diff.
Selenium 22.3µg 0.7µg 39%
Manganese 0.011mg 0.788mg 34%
Phosphorus 282mg 61mg 32%
Vitamin C 0mg 23mg 26%
Vitamin K 0.4µg 31.3µg 26%
Vitamin B12 0.57µg 0µg 24%
Sodium 529mg 7mg 23%
Folate 0µg 60µg 15%
Vitamin B1 0.03mg 0.2mg 14%
Fiber 0.5g 3.2g 11%
Protein 7.62g 1.93g 11%
Copper 0.032mg 0.109mg 9%
Cholesterol 20mg 0mg 7%
Calcium 13mg 82mg 7%
Vitamin B6 0.13mg 0.215mg 7%
Potassium 90mg 299mg 6%
Vitamin B5 0mg 0.245mg 5%
Vitamin A 0µg 36µg 4%
Magnesium 43mg 57mg 3%
Iron 0.39mg 0.62mg 3%
Carbs 15g 7.45g 3%
Calories 95kcal 33kcal 3%
Vitamin B3 0.62mg 1mg 2%
Vitamin B2 0.08mg 0.06mg 2%
Zinc 0.33mg 0.58mg 2%
Vitamin E 0.17mg 0.27mg 1%
Starch 3.5g 0.34g 1%
Saturated fat 0.216g 0.026g 1%
Monounsaturated fat 0.275g 0.017g 1%
Polyunsaturated fat 0.143g 0.027g 1%
Fats 0.46g 0.19g 0%
Net carbs 14.5g 4.25g N/A
Sugar 6.25g 1.48g N/A
Trans fat 0.008g 0g N/A
Choline 13mg 12.3mg 0%
Tryptophan 0.075mg 0.017mg 0%
Threonine 0.285mg 0.065mg 0%
Isoleucine 0.23mg 0.069mg 0%
Leucine 0.607mg 0.105mg 0%
Lysine 0.707mg 0.081mg 0%
Methionine 0.261mg 0.021mg 0%
Phenylalanine 0.26mg 0.065mg 0%
Valine 0.286mg 0.091mg 0%
Histidine 0.156mg 0.031mg 0%
Fructose 0.62g 0.57g 0%
Omega-3 - DHA 0.028g 0g N/A
Omega-3 - ALA 0.008g N/A
Omega-3 - DPA 0.001g 0g N/A
Omega-6 - Linoleic acid 0.089g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crab stick Okra
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
12%
Crab stick
29%
Okra
Minerals Daily Need Coverage Score
39%
Crab stick
30%
Okra

Comparison summary

Which food is lower in Cholesterol?
Okra
Okra is lower in Cholesterol (difference - 20mg)
Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 4.77g)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 522mg)
Which food is lower in Saturated fat?
Okra
Okra is lower in Saturated fat (difference - 0.19g)
Which food is cheaper?
Okra
Okra is cheaper (difference - $11)
Which food is richer in minerals?
Okra
Okra is relatively richer in minerals
Which food is richer in vitamins?
Okra
Okra is relatively richer in vitamins
Which food is lower in glycemic index?
Crab stick
Crab stick is lower in glycemic index (difference - 50)

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. Crab stick - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174203/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.