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Egg white vs. Okra — In-Depth Nutrition Comparison

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Important differences between Egg white and Okra

  • Egg white has more Selenium, and Vitamin B2, however, Okra has more Manganese, Vitamin K, Vitamin C, Vitamin B1, Vitamin B6, Folate, Fiber, and Magnesium.
  • Egg white's daily need coverage for Selenium is 35% more.
  • Egg white has 7 times more Vitamin B2 than Okra. Egg white has 0.439mg of Vitamin B2, while Okra has 0.06mg.

The food varieties used in the comparison are Egg, white, raw, fresh and Okra, raw.

Infographic

Egg white 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.
:
9
Okra
Contains more Selenium +2757.1%
Contains more Calcium +1071.4%
Contains more Iron +675%
Contains more Magnesium +418.2%
Contains more Phosphorus +306.7%
Contains more Potassium +83.4%
Contains less Sodium -95.8%
Contains more Zinc +1833.3%
Contains more Copper +373.9%
Contains more Manganese +7063.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 3% 8% 7% 15% 22% 1% 8% 2% 110%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Contains more Selenium +2757.1%
Contains more Calcium +1071.4%
Contains more Iron +675%
Contains more Magnesium +418.2%
Contains more Phosphorus +306.7%
Contains more Potassium +83.4%
Contains less Sodium -95.8%
Contains more Zinc +1833.3%
Contains more Copper +373.9%
Contains more Manganese +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.
:
9
Okra
Contains more Vitamin B2 +631.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +4900%
Contains more Vitamin B3 +852.4%
Contains more Vitamin B5 +28.9%
Contains more Vitamin B6 +4200%
Contains more Folate +1400%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 1% 102% 2% 12% 2% 3% 12% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 43% 6% 0% 77% 50% 14% 19% 15% 50% 45% 0% 79%
Contains more Vitamin B2 +631.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +4900%
Contains more Vitamin B3 +852.4%
Contains more Vitamin B5 +28.9%
Contains more Vitamin B6 +4200%
Contains more Folate +1400%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
4
Okra
Contains more Protein +464.8%
Contains more Fats +11.8%
Contains more Carbs +920.5%
Contains more Other +34.9%
Equal in Water - 89.58
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
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 Protein +464.8%
Contains more Fats +11.8%
Contains more Carbs +920.5%
Contains more Other +34.9%
Equal in Water - 89.58

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
:
3
Okra
Contains more Lactose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%
Contains more Starch +∞%
Contains more Sucrose +757.1%
Contains more Fructose +714.3%
Equal in Glucose - 0.32
10% 49% 10% 10% 10% 10%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.34 g
Fructose: 0.07 g
Lactose: 0.07 g
Maltose: 0.07 g
Galactose: 0.07 g
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 Lactose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%
Contains more Starch +∞%
Contains more Sucrose +757.1%
Contains more Fructose +714.3%
Equal in Glucose - 0.32

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Egg white Okra Opinion
Net carbs 0.73g 4.25g Okra
Protein 10.9g 1.93g Egg white
Fats 0.17g 0.19g Okra
Carbs 0.73g 7.45g Okra
Calories 52kcal 33kcal Egg white
Starch 0.34g Okra
Fructose 0.07g 0.57g Okra
Sugar 0.71g 1.48g Egg white
Fiber 0g 3.2g Okra
Calcium 7mg 82mg Okra
Iron 0.08mg 0.62mg Okra
Magnesium 11mg 57mg Okra
Phosphorus 15mg 61mg Okra
Potassium 163mg 299mg Okra
Sodium 166mg 7mg Okra
Zinc 0.03mg 0.58mg Okra
Copper 0.023mg 0.109mg Okra
Manganese 0.011mg 0.788mg Okra
Selenium 20µg 0.7µg Egg white
Vitamin A 0IU 716IU Okra
Vitamin A RAE 0µg 36µg Okra
Vitamin E 0mg 0.27mg Okra
Vitamin C 0mg 23mg Okra
Vitamin B1 0.004mg 0.2mg Okra
Vitamin B2 0.439mg 0.06mg Egg white
Vitamin B3 0.105mg 1mg Okra
Vitamin B5 0.19mg 0.245mg Okra
Vitamin B6 0.005mg 0.215mg Okra
Folate 4µg 60µg Okra
Vitamin B12 0.09µg 0µg Egg white
Vitamin K 0µg 31.3µg Okra
Tryptophan 0.125mg 0.017mg Egg white
Threonine 0.449mg 0.065mg Egg white
Isoleucine 0.661mg 0.069mg Egg white
Leucine 1.016mg 0.105mg Egg white
Lysine 0.806mg 0.081mg Egg white
Methionine 0.399mg 0.021mg Egg white
Phenylalanine 0.686mg 0.065mg Egg white
Valine 0.809mg 0.091mg Egg white
Histidine 0.29mg 0.031mg Egg white
Saturated Fat 0g 0.026g Egg white
Monounsaturated Fat 0g 0.017g Okra
Polyunsaturated fat 0g 0.027g Okra

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg white Okra
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
11%
Egg white
33%
Okra
Minerals Daily Need Coverage Score
17%
Egg white
30%
Okra

Comparison summary

Which food is richer in minerals?
Okra
Okra is relatively richer in minerals
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 159mg)
Which food is richer in vitamins?
Okra
Okra is relatively richer in vitamins
Which food is lower in Sugar?
Egg white
Egg white is lower in Sugar (difference - 0.77g)
Which food is lower in Saturated Fat?
Egg white
Egg white is lower in Saturated Fat (difference - 0.026g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 0)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($1)

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. Egg white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.