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Fennel vs. Okra — In-Depth Nutrition Comparison

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A recap on the 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
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.
Fennel
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 15% 37% 27% 22% 5.5% 21% 6.8% 25% 3.8%
Okra
7
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 PotassiumPotassium +38.5%
Contains more IronIron +17.7%
Contains more MagnesiumMagnesium +235.3%
Contains more CalciumCalcium +67.3%
Contains more CopperCopper +65.2%
Contains more ZincZinc +190%
Contains more PhosphorusPhosphorus +22%
Contains less SodiumSodium -86.5%
Contains more ManganeseManganese +312.6%
~equal in Selenium ~0.7µg

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.
Fennel
3
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 40% 16% 12% 0% 2.5% 7.4% 12% 14% 11% 0% 157% 20% 7.2%
Okra
6
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 +33.3%
Contains more Vitamin EVitamin E +114.8%
Contains more Vitamin KVitamin K +100.6%
Contains more Vitamin CVitamin C +91.7%
Contains more Vitamin B1Vitamin B1 +1900%
Contains more Vitamin B2Vitamin B2 +87.5%
Contains more Vitamin B3Vitamin B3 +56.3%
Contains more Vitamin B6Vitamin B6 +357.4%
Contains more FolateFolate +122.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.245mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~12.3mg

All nutrients comparison - raw data values

Nutrient Fennel Okra DV% diff.
Manganese 0.191mg 0.788mg 26%
Vitamin K 62.8µg 31.3µg 26%
Vitamin B1 0.01mg 0.2mg 16%
Vitamin B6 0.047mg 0.215mg 13%
Vitamin C 12mg 23mg 12%
Magnesium 17mg 57mg 10%
Folate 27µg 60µg 8%
Copper 0.066mg 0.109mg 5%
Calcium 49mg 82mg 3%
Potassium 414mg 299mg 3%
Zinc 0.2mg 0.58mg 3%
Vitamin E 0.58mg 0.27mg 2%
Vitamin B3 0.64mg 1mg 2%
Vitamin B2 0.032mg 0.06mg 2%
Phosphorus 50mg 61mg 2%
Sodium 52mg 7mg 2%
Polyunsaturated fat 0.169g 0.027g 1%
Protein 1.24g 1.93g 1%
Fructose 0.57g 1%
Vitamin A 48µg 36µg 1%
Iron 0.73mg 0.62mg 1%
Calories 31kcal 33kcal 0%
Fats 0.2g 0.19g 0%
Carbs 7.3g 7.45g 0%
Net carbs 4.2g 4.25g N/A
Sugar 3.93g 1.48g N/A
Fiber 3.1g 3.2g 0%
Starch 0.34g 0%
Selenium 0.7µg 0.7µg 0%
Vitamin B5 0.232mg 0.245mg 0%
Choline 13.2mg 12.3mg 0%
Saturated fat 0.09g 0.026g 0%
Monounsaturated fat 0.068g 0.017g 0%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fennel
3
7% 90%
Protein: 1.24 g
Fats: 0.2 g
Carbs: 7.3 g
Water: 90.21 g
Other: 1.05 g
Okra
2
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 OtherOther +23.5%
Contains more ProteinProtein +55.6%
~equal in Fats ~0.19g
~equal in Carbs ~7.45g
~equal in Water ~89.58g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Fennel
2
28% 21% 52%
Saturated fat: Sat. Fat 0.09 g
Monounsaturated fat: Mono. Fat 0.068 g
Polyunsaturated fat: Poly. Fat 0.169 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 +300%
Contains more Poly. FatPolyunsaturated fat +525.9%
Contains less Sat. FatSaturated fat -71.1%

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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. 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.