Crouton vs. Okra — In-Depth Nutrition Comparison
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Significant differences between crouton and okra
- Crouton has more selenium, iron, vitamin B1, vitamin B3, folate, and vitamin B2; however, okra is richer in vitamin C, vitamin B6, and vitamin A.
- Crouton covers your daily selenium needs 67% more than okra.
- Okra has 100 times less sodium than crouton. Crouton has 698mg of sodium, while okra has 7mg.
Specific food types used in this comparison are Croutons, plain and Okra, raw.
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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 | +558.1% |
| Contains more CopperCopper | +49.5% |
| Contains more ZincZinc | +53.4% |
| Contains more PhosphorusPhosphorus | +88.5% |
| Contains more SeleniumSelenium | +5257.1% |
| Contains more MagnesiumMagnesium | +83.9% |
| Contains more PotassiumPotassium | +141.1% |
| Contains less SodiumSodium | -99% |
| Contains more ManganeseManganese | +57.6% |
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.
| Contains more Vitamin B1Vitamin B1 | +211.5% |
| Contains more Vitamin B2Vitamin B2 | +353.3% |
| Contains more Vitamin B3Vitamin B3 | +443.9% |
| Contains more Vitamin B5Vitamin B5 | +75.1% |
| Contains more FolateFolate | +120% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B6Vitamin B6 | +726.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 37.5µg | 0.7µg | 67% |
| Iron | 4.08mg | 0.62mg | 43% |
| Vitamin B1 | 0.623mg | 0.2mg | 35% |
| Sodium | 698mg | 7mg | 30% |
| Vitamin B3 | 5.439mg | 1mg | 28% |
| Vitamin K | 31.3µg | 26% | |
| Vitamin C | 0mg | 23mg | 26% |
| Carbs | 73.5g | 7.45g | 22% |
| Protein | 11.9g | 1.93g | 20% |
| Calories | 407kcal | 33kcal | 19% |
| Folate | 132µg | 60µg | 18% |
| Vitamin B2 | 0.272mg | 0.06mg | 16% |
| Vitamin B6 | 0.026mg | 0.215mg | 15% |
| Manganese | 0.5mg | 0.788mg | 13% |
| Fats | 6.6g | 0.19g | 10% |
| Polyunsaturated fat | 1.273g | 0.027g | 8% |
| Phosphorus | 115mg | 61mg | 8% |
| Monounsaturated fat | 3.059g | 0.017g | 8% |
| Fiber | 5.1g | 3.2g | 8% |
| Saturated fat | 1.51g | 0.026g | 7% |
| Magnesium | 31mg | 57mg | 6% |
| Copper | 0.163mg | 0.109mg | 6% |
| Potassium | 124mg | 299mg | 5% |
| Vitamin A | 0µg | 36µg | 4% |
| Vitamin B5 | 0.429mg | 0.245mg | 4% |
| Zinc | 0.89mg | 0.58mg | 3% |
| Vitamin E | 0.27mg | 2% | |
| Choline | 12.3mg | 2% | |
| Fructose | 0.57g | 1% | |
| Calcium | 76mg | 82mg | 1% |
| Net carbs | 68.4g | 4.25g | N/A |
| Sugar | 1.48g | N/A | |
| Starch | 0.34g | 0% | |
| Tryptophan | 0.14mg | 0.017mg | 0% |
| Threonine | 0.337mg | 0.065mg | 0% |
| Isoleucine | 0.456mg | 0.069mg | 0% |
| Leucine | 0.832mg | 0.105mg | 0% |
| Lysine | 0.278mg | 0.081mg | 0% |
| Methionine | 0.211mg | 0.021mg | 0% |
| Phenylalanine | 0.586mg | 0.065mg | 0% |
| Valine | 0.514mg | 0.091mg | 0% |
| Histidine | 0.255mg | 0.031mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +516.6% |
| Contains more FatsFats | +3373.7% |
| Contains more CarbsCarbs | +886.6% |
| Contains more OtherOther | +194.1% |
| Contains more WaterWater | +1528.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +17894.1% |
| Contains more Poly. FatPolyunsaturated fat | +4614.8% |
| Contains less Sat. FatSaturated fat | -98.3% |
