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Cream cracker vs. Okra — In-Depth Nutrition Comparison

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How are cream cracker and okra different?

  • Cream cracker is higher in iron, vitamin B3, folate, vitamin B12, selenium, and vitamin B2; however, okra is richer in vitamin B6 and vitamin K.
  • Daily need coverage for iron for cream cracker is 85% higher.
  • Okra has less saturated fat.

Crackers, cream, GAMESA SABROSAS and Okra, raw are the varieties used in this article.

Infographic

Cream cracker 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 18% 7.8% 11% 277% 37% 18% 42% 150% 101% 52%
Okra
4
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 IronIron +1090.3%
Contains more ZincZinc +13.8%
Contains more PhosphorusPhosphorus +60.7%
Contains more SeleniumSelenium +1257.1%
Contains more MagnesiumMagnesium +128%
Contains more CalciumCalcium +215.4%
Contains more PotassiumPotassium +131.8%
Contains less SodiumSodium -99.4%
~equal in Copper ~0.109mg
~equal in Manganese ~0.788mg

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% 32% 0% 75% 55% 95% 28% 15% 58% 45% 112% 0%
Okra
5
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 EVitamin E +488.9%
Contains more Vitamin B1Vitamin B1 +49%
Contains more Vitamin B2Vitamin B2 +300%
Contains more Vitamin B3Vitamin B3 +408%
Contains more Vitamin B5Vitamin B5 +88.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +148.3%
Contains more Vitamin B6Vitamin B6 +230.8%
Contains more Vitamin KVitamin K +74.9%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 20% 65% 4% 4%
Protein: 7.01 g
Fats: 20.37 g
Carbs: 64.55 g
Water: 4.45 g
Other: 3.62 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 +263.2%
Contains more FatsFats +10621.1%
Contains more CarbsCarbs +766.4%
Contains more OtherOther +325.9%
Contains more WaterWater +1913%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 58% 13%
Saturated fat: Sat. Fat 5.362 g
Monounsaturated fat: Mono. Fat 10.625 g
Polyunsaturated fat: Poly. Fat 2.45 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 +62400%
Contains more Poly. FatPolyunsaturated fat +8974.1%
Contains less Sat. FatSaturated fat -99.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
85% 10% 2%
Starch: 51.87 g
Sucrose: 6.22 g
Glucose: 0.92 g
Fructose: 0.95 g
Lactose: 0 g
Maltose: 1.27 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 +15155.9%
Contains more SucroseSucrose +936.7%
Contains more GlucoseGlucose +187.5%
Contains more FructoseFructose +66.7%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~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.
Cream cracker Okra
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cream cracker Okra DV% diff.
Iron 7.38mg 0.62mg 85%
Sodium 1148mg 7mg 50%
Fats 20.37g 0.19g 31%
Monounsaturated fat 10.625g 0.017g 27%
Vitamin B3 5.08mg 1mg 26%
Vitamin C 23mg 26%
Saturated fat 5.362g 0.026g 24%
Calories 484kcal 33kcal 23%
Folate 149µg 60µg 22%
Starch 51.87g 0.34g 21%
Carbs 64.55g 7.45g 19%
Vitamin B12 0.46µg 0µg 19%
Polyunsaturated fat 2.45g 0.027g 16%
Selenium 9.5µg 0.7µg 16%
Vitamin B2 0.24mg 0.06mg 14%
Vitamin B6 0.065mg 0.215mg 12%
Vitamin K 17.9µg 31.3µg 11%
Protein 7.01g 1.93g 10%
Vitamin E 1.59mg 0.27mg 9%
Magnesium 25mg 57mg 8%
Vitamin B1 0.298mg 0.2mg 8%
Calcium 26mg 82mg 6%
Potassium 129mg 299mg 5%
Phosphorus 98mg 61mg 5%
Vitamin B5 0.462mg 0.245mg 4%
Vitamin A 36µg 4%
Fiber 2.4g 3.2g 3%
Choline 12.3mg 2%
Zinc 0.66mg 0.58mg 1%
Net carbs 62.15g 4.25g N/A
Sugar 9.37g 1.48g N/A
Copper 0.111mg 0.109mg 0%
Manganese 0.778mg 0.788mg 0%
Trans fat 3.969g 0g N/A
Tryptophan 0.017mg 0%
Threonine 0.065mg 0%
Isoleucine 0.069mg 0%
Leucine 0.105mg 0%
Lysine 0.081mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.065mg 0%
Valine 0.091mg 0%
Histidine 0.031mg 0%
Fructose 0.95g 0.57g 0%
Omega-3 - ALA 0.045g N/A
Omega-6 - Linoleic acid 1.542g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cream cracker 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
40%
Cream cracker
29%
Okra
Minerals Daily Need Coverage Score
71%
Cream cracker
30%
Okra

Comparison summary

Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 7.89g)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 1141mg)
Which food is lower in Saturated fat?
Okra
Okra is lower in Saturated fat (difference - 5.336g)
Which food is lower in Cholesterol?
Cream cracker
Cream cracker is lower in Cholesterol (difference - 0mg)
Which food is lower in glycemic index?
Cream cracker
Cream cracker is lower in glycemic index (difference - 65)
Which food is cheaper?
Cream cracker
Cream cracker is cheaper (difference - $1)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Cream cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167530/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.