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Duck meat vs. Okra — In-Depth Nutrition Comparison

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How are duck meat and okra different?

  • Duck meat is richer in selenium, iron, vitamin B3, vitamin B5, and vitamin B2, while okra is higher in manganese, vitamin C, and vitamin K.
  • Duck meat covers your daily need for saturated fat, 48% more than okra.

Duck, domesticated, meat and skin, cooked, roasted and Okra, raw types were used in this article.

Infographic

Duck meat 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 11% 3.3% 18% 101% 76% 51% 67% 7.7% 2.5% 109%
Okra
5
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 +335.5%
Contains more CopperCopper +108.3%
Contains more ZincZinc +220.7%
Contains more PhosphorusPhosphorus +155.7%
Contains more SeleniumSelenium +2757.1%
Contains more MagnesiumMagnesium +256.3%
Contains more CalciumCalcium +645.5%
Contains more PotassiumPotassium +46.6%
Contains less SodiumSodium -88.1%
Contains more ManganeseManganese +4047.4%

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% 21% 14% 1.5% 44% 62% 90% 66% 42% 38% 13% 4.5% 27%
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 AVitamin A +75%
Contains more Vitamin EVitamin E +159.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +348.3%
Contains more Vitamin B3Vitamin B3 +382.5%
Contains more Vitamin B5Vitamin B5 +348.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +309.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +14.9%
Contains more Vitamin B6Vitamin B6 +19.4%
Contains more Vitamin KVitamin K +513.7%
Contains more FolateFolate +900%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 28% 52%
Protein: 18.99 g
Fats: 28.35 g
Carbs: 0 g
Water: 51.84 g
Other: 0.82 g
Okra
3
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 +883.9%
Contains more FatsFats +14821.1%
Contains more CarbsCarbs +∞%
Contains more WaterWater +72.8%
~equal in Other ~0.85g

Fat Type Comparison

Fat type breakdown side-by-side comparison
37% 49% 14%
Saturated fat: Sat. Fat 9.67 g
Monounsaturated fat: Mono. Fat 12.9 g
Polyunsaturated fat: Poly. Fat 3.65 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 +75782.4%
Contains more Poly. FatPolyunsaturated fat +13418.5%
Contains less Sat. FatSaturated fat -99.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Duck meat Okra DV% diff.
Saturated fat 9.67g 0.026g 44%
Fats 28.35g 0.19g 43%
Selenium 20µg 0.7µg 35%
Protein 18.99g 1.93g 34%
Manganese 0.019mg 0.788mg 33%
Monounsaturated fat 12.9g 0.017g 32%
Cholesterol 84mg 0mg 28%
Vitamin C 0mg 23mg 26%
Iron 2.7mg 0.62mg 26%
Polyunsaturated fat 3.65g 0.027g 24%
Vitamin B3 4.825mg 1mg 24%
Vitamin K 5.1µg 31.3µg 22%
Vitamin B5 1.098mg 0.245mg 17%
Vitamin B2 0.269mg 0.06mg 16%
Calories 337kcal 33kcal 15%
Phosphorus 156mg 61mg 14%
Folate 6µg 60µg 14%
Copper 0.227mg 0.109mg 13%
Vitamin B12 0.3µg 0µg 13%
Fiber 0g 3.2g 13%
Zinc 1.86mg 0.58mg 12%
Magnesium 16mg 57mg 10%
Choline 50.4mg 12.3mg 7%
Calcium 11mg 82mg 7%
Vitamin E 0.7mg 0.27mg 3%
Potassium 204mg 299mg 3%
Vitamin B6 0.18mg 0.215mg 3%
Vitamin A 63µg 36µg 3%
Carbs 0g 7.45g 2%
Sodium 59mg 7mg 2%
Vitamin B1 0.174mg 0.2mg 2%
Vitamin D 0.1µg 0µg 1%
Fructose 0.57g 1%
Net carbs 0g 4.25g N/A
Vitamin D 3IU 0IU 0%
Sugar 0g 1.48g N/A
Starch 0.34g 0%
Tryptophan 0.232mg 0.017mg 0%
Threonine 0.773mg 0.065mg 0%
Isoleucine 0.872mg 0.069mg 0%
Leucine 1.465mg 0.105mg 0%
Lysine 1.486mg 0.081mg 0%
Methionine 0.475mg 0.021mg 0%
Phenylalanine 0.752mg 0.065mg 0%
Valine 0.938mg 0.091mg 0%
Histidine 0.462mg 0.031mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Duck meat 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
32%
Duck meat
29%
Okra
Minerals Daily Need Coverage Score
45%
Duck meat
30%
Okra

Comparison summary

Which food is lower in Cholesterol?
Okra
Okra is lower in Cholesterol (difference - 84mg)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 52mg)
Which food is lower in Saturated fat?
Okra
Okra is lower in Saturated fat (difference - 9.644g)
Which food is cheaper?
Okra
Okra is cheaper (difference - $1)
Which food is lower in Sugar?
Duck meat
Duck meat is lower in Sugar (difference - 1.48g)
Which food is lower in glycemic index?
Duck meat
Duck meat is lower in glycemic index (difference - 0)
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. Duck meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172409/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.