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  6. French toast vs. Okra

French toast vs. Okra — In-Depth Nutrition Comparison

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What are the differences between french toast and okra?

  • French toast is higher in selenium, vitamin B2, iron, and vitamin B12; however, okra is richer in manganese, vitamin C, and vitamin B6.
  • French toast's daily need coverage for cholesterol is 39% more.
  • Okra has less cholesterol.

We used French toast, prepared from recipe, made with low fat (2%) milk and Okra, raw types in this article.

Infographic

French toast 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 12% 30% 12% 63% 19% 18% 50% 62% 25% 110%
Okra
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 CalciumCalcium +22%
Contains more IronIron +169.4%
Contains more ZincZinc +15.5%
Contains more PhosphorusPhosphorus +91.8%
Contains more SeleniumSelenium +2771.4%
Contains more MagnesiumMagnesium +235.3%
Contains more PotassiumPotassium +123.1%
Contains more CopperCopper +87.9%
Contains less SodiumSodium -98.5%
Contains more ManganeseManganese +319.1%

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 1% 41% 0% 0% 51% 74% 31% 33% 17% 39% 0% 32% 0%
Okra
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 +244.4%
Contains more Vitamin B2Vitamin B2 +435%
Contains more Vitamin B3Vitamin B3 +62.8%
Contains more Vitamin B5Vitamin B5 +124.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +7566.7%
Contains more Vitamin B6Vitamin B6 +190.5%
Contains more FolateFolate +39.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.2mg

All nutrients comparison - raw data values

Nutrient French toast Okra DV% diff.
Cholesterol 116mg 0mg 39%
Selenium 20.1µg 0.7µg 35%
Vitamin K 31.3µg 26%
Manganese 0.188mg 0.788mg 26%
Vitamin C 0.3mg 23mg 25%
Sodium 479mg 7mg 21%
Vitamin B2 0.321mg 0.06mg 20%
Polyunsaturated fat 2.594g 0.027g 17%
Fats 10.8g 0.19g 16%
Vitamin B12 0.31µg 0µg 13%
Iron 1.67mg 0.62mg 13%
Fiber 3.2g 13%
Saturated fat 2.723g 0.026g 12%
Protein 7.7g 1.93g 12%
Monounsaturated fat 4.524g 0.017g 11%
Vitamin B6 0.074mg 0.215mg 11%
Vitamin A 124µg 36µg 10%
Calories 229kcal 33kcal 10%
Magnesium 17mg 57mg 10%
Phosphorus 117mg 61mg 8%
Copper 0.058mg 0.109mg 6%
Vitamin B5 0.549mg 0.245mg 6%
Carbs 25g 7.45g 6%
Potassium 134mg 299mg 5%
Folate 43µg 60µg 4%
Vitamin B3 1.628mg 1mg 4%
Calcium 100mg 82mg 2%
Choline 12.3mg 2%
Vitamin E 0.27mg 2%
Fructose 0.57g 1%
Zinc 0.67mg 0.58mg 1%
Net carbs 25g 4.25g N/A
Sugar 1.48g N/A
Starch 0.34g 0%
Vitamin B1 0.204mg 0.2mg 0%
Tryptophan 0.094mg 0.017mg 0%
Threonine 0.305mg 0.065mg 0%
Isoleucine 0.375mg 0.069mg 0%
Leucine 0.621mg 0.105mg 0%
Lysine 0.413mg 0.081mg 0%
Methionine 0.188mg 0.021mg 0%
Phenylalanine 0.389mg 0.065mg 0%
Valine 0.419mg 0.091mg 0%
Histidine 0.179mg 0.031mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.01g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 11% 25% 55% 2%
Protein: 7.7 g
Fats: 10.8 g
Carbs: 25 g
Water: 54.7 g
Other: 1.8 g
Okra
Okra
1
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 +299%
Contains more FatsFats +5584.2%
Contains more CarbsCarbs +235.6%
Contains more OtherOther +111.8%
Contains more WaterWater +63.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 46% 26%
Saturated fat: Sat. Fat 2.723 g
Monounsaturated fat: Mono. Fat 4.524 g
Polyunsaturated fat: Poly. Fat 2.594 g
Okra
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 +26511.8%
Contains more Poly. FatPolyunsaturated fat +9507.4%
Contains less Sat. FatSaturated fat -99%

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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. French toast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174998/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.