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Fennel vs Okra - In-Depth Nutrition Comparison

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A recap on differences between Fennel and Okra

  • Fennel is higher in Vitamin K, yet Okra is higher in Manganese, Vitamin B1, Vitamin B6, Vitamin C, Magnesium and Folate.
  • Fennel covers your daily Vitamin K needs 26% more than Okra.

Food varieties used in this article are Fennel, bulb, raw and Okra, raw.

Infographic

Fennel vs Okra infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Fennel
Fennel
2
:
6
Okra
Okra
Contains more Iron +17.7%
Contains more Potassium +38.5%
Contains more Calcium +67.3%
Contains more Magnesium +235.3%
Contains more Copper +65.2%
Contains more Zinc +190%
Contains more Phosphorus +22%
Contains less Sodium -86.5%
Fennel
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 28% 15% 37% 13% 22% 6% 22% 7%
Okra
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 24% 25% 27% 41% 37% 16% 27% 1%
Contains more Iron +17.7%
Contains more Potassium +38.5%
Contains more Calcium +67.3%
Contains more Magnesium +235.3%
Contains more Copper +65.2%
Contains more Zinc +190%
Contains more Phosphorus +22%
Contains less Sodium -86.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Fennel
Fennel
3
:
7
Okra
Okra
Contains more Vitamin A +34.5%
Contains more Vitamin E +114.8%
Contains more Vitamin K +100.6%
Contains more Vitamin C +91.7%
Contains more Vitamin B1 +1900%
Contains more Vitamin B2 +87.5%
Contains more Vitamin B3 +56.3%
Contains more Vitamin B6 +357.4%
Contains more Folate +122.2%
Equal in Vitamin B5 - 0.245
Fennel
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 40% 58% 12% 0% 3% 8% 12% 14% 11% 0% 157% 21%
Okra
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 77% 43% 6% 0% 50% 14% 19% 15% 50% 0% 79% 45%
Contains more Vitamin A +34.5%
Contains more Vitamin E +114.8%
Contains more Vitamin K +100.6%
Contains more Vitamin C +91.7%
Contains more Vitamin B1 +1900%
Contains more Vitamin B2 +87.5%
Contains more Vitamin B3 +56.3%
Contains more Vitamin B6 +357.4%
Contains more Folate +122.2%
Equal in Vitamin B5 - 0.245

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
28
Fennel
33
Okra
Mineral Summary Score
18
Fennel
24
Okra

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
7%
Fennel
12%
Okra
Carbohydrates
7%
Fennel
7%
Okra
Fats
1%
Fennel
1%
Okra

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Fennel Okra
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Fennel Okra
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Okra
Okra contains less Sugars (difference - 2.45g)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 45mg)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.064g)
Which food is richer in vitamins?
Okra
Okra is relatively richer in vitamins
Which food is lower in glycemic index?
Fennel
Fennel is lower in glycemic index (difference - 45)
Which food is cheaper?
Fennel
Fennel is cheaper (difference - $0.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Fennel Okra Opinion
Calories 31 33 Okra
Protein 1.24 1.93 Okra
Fats 0.2 0.19 Fennel
Vitamin C 12 23 Okra
Carbs 7.3 7.45 Okra
Cholesterol 0 0
Vitamin D 0 0
Iron 0.73 0.62 Fennel
Calcium 49 82 Okra
Potassium 414 299 Fennel
Magnesium 17 57 Okra
Sugars 3.93 1.48 Okra
Fiber 3.1 3.2 Okra
Copper 0.066 0.109 Okra
Zinc 0.2 0.58 Okra
Starch 0.34 Okra
Phosphorus 50 61 Okra
Sodium 52 7 Okra
Vitamin A 963 716 Fennel
Vitamin E 0.58 0.27 Fennel
Vitamin D 0 0
Vitamin B1 0.01 0.2 Okra
Vitamin B2 0.032 0.06 Okra
Vitamin B3 0.64 1 Okra
Vitamin B5 0.232 0.245 Okra
Vitamin B6 0.047 0.215 Okra
Vitamin B12 0 0
Vitamin K 62.8 31.3 Fennel
Folate 27 60 Okra
Trans Fat 0 0
Saturated Fat 0.09 0.026 Okra
Monounsaturated Fat 0.068 0.017 Fennel
Polyunsaturated fat 0.169 0.027 Fennel
Tryptophan 0.017 Okra
Threonine 0.065 Okra
Isoleucine 0.069 Okra
Leucine 0.105 Okra
Lysine 0.081 Okra
Methionine 0.021 Okra
Phenylalanine 0.065 Okra
Valine 0.091 Okra
Histidine 0.031 Okra
Fructose 0.57 Okra

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Fennel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169385/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.