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  6. Glutinous rice vs. Okra

Glutinous rice vs. Okra — In-Depth Nutrition Comparison

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Summary of differences between glutinous rice and okra

  • Glutinous rice has more selenium; however, okra is higher in vitamin K, vitamin C, manganese, vitamin B1, folate, vitamin B6, vitamin A, magnesium, and fiber.
  • Okra covers your daily need for vitamin K, 26% more than glutinous rice.
  • Glutinous rice has 8 times more selenium than okra. While glutinous rice has 5.6µg of selenium, okra has only 0.7µg.

These are the specific foods used in this comparison Rice, white, glutinous, unenriched, cooked and Okra, raw.

Infographic

Glutinous rice 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 3.6% 0.6% 0.88% 5.3% 16% 11% 3.4% 0.65% 34% 31%
Okra
Okra
8
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 less SodiumSodium -28.6%
Contains more SeleniumSelenium +700%
Contains more MagnesiumMagnesium +1040%
Contains more CalciumCalcium +4000%
Contains more PotassiumPotassium +2890%
Contains more IronIron +342.9%
Contains more CopperCopper +122.4%
Contains more ZincZinc +41.5%
Contains more PhosphorusPhosphorus +662.5%
Contains more ManganeseManganese +200.8%

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% 0% 0.8% 0% 5% 3% 5.4% 13% 6% 0% 0% 0.75% 1.1%
Okra
Okra
11
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +575%
Contains more Vitamin B1Vitamin B1 +900%
Contains more Vitamin B2Vitamin B2 +361.5%
Contains more Vitamin B3Vitamin B3 +244.8%
Contains more Vitamin B5Vitamin B5 +14%
Contains more Vitamin B6Vitamin B6 +726.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +5900%
Contains more CholineCholine +485.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Glutinous rice Okra DV% diff.
Vitamin C 0mg 23mg 26%
Vitamin K 0µg 31.3µg 26%
Manganese 0.262mg 0.788mg 23%
Vitamin B1 0.02mg 0.2mg 15%
Folate 1µg 60µg 15%
Vitamin B6 0.026mg 0.215mg 15%
Magnesium 5mg 57mg 12%
Selenium 5.6µg 0.7µg 9%
Potassium 10mg 299mg 9%
Fiber 1g 3.2g 9%
Phosphorus 8mg 61mg 8%
Calcium 2mg 82mg 8%
Copper 0.049mg 0.109mg 7%
Iron 0.14mg 0.62mg 6%
Carbs 21.09g 7.45g 5%
Vitamin B2 0.013mg 0.06mg 4%
Vitamin B3 0.29mg 1mg 4%
Vitamin A 0µg 36µg 4%
Calories 97kcal 33kcal 3%
Vitamin E 0.04mg 0.27mg 2%
Zinc 0.41mg 0.58mg 2%
Choline 2.1mg 12.3mg 2%
Vitamin B5 0.215mg 0.245mg 1%
Fructose 0.57g 1%
Protein 2.02g 1.93g 0%
Fats 0.19g 0.19g 0%
Net carbs 20.09g 4.25g N/A
Sugar 0.05g 1.48g N/A
Starch 0.34g 0%
Sodium 5mg 7mg 0%
Saturated fat 0.039g 0.026g 0%
Monounsaturated fat 0.07g 0.017g 0%
Polyunsaturated fat 0.069g 0.027g 0%
Tryptophan 0.023mg 0.017mg 0%
Threonine 0.072mg 0.065mg 0%
Isoleucine 0.087mg 0.069mg 0%
Leucine 0.167mg 0.105mg 0%
Lysine 0.073mg 0.081mg 0%
Methionine 0.047mg 0.021mg 0%
Phenylalanine 0.108mg 0.065mg 0%
Valine 0.123mg 0.091mg 0%
Histidine 0.047mg 0.031mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 21% 77%
Protein: 2.02 g
Fats: 0.19 g
Carbs: 21.09 g
Water: 76.63 g
Other: 0.07 g
Okra
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 CarbsCarbs +183.1%
Contains more WaterWater +16.9%
Contains more OtherOther +1114.3%
~equal in Protein ~1.93g
~equal in Fats ~0.19g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 39% 39%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.07 g
Polyunsaturated fat: Poly. Fat 0.069 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 +311.8%
Contains more Poly. FatPolyunsaturated fat +155.6%
Contains less Sat. FatSaturated fat -33.3%

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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. Glutinous rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169711/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.