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Gratin vs Okra - In-Depth Nutrition Comparison

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Differences between Gratin and Okra

  • Gratin has more Phosphorus, and Copper, while Okra has more Manganese, Vitamin C, Folate, Vitamin B1, and Magnesium.
  • Okra's daily need coverage for Manganese is 27% higher.
  • Okra contains 182 times less Saturated Fat than Gratin. Gratin contains 4.733g of Saturated Fat, while Okra contains 0.026g.

The food types used in this comparison are Potatoes, au gratin, home-prepared from recipe using butter and Okra, raw.

Infographic

Gratin 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
Gratin
6
:
2
Okra
Contains more Calcium +45.1%
Contains more Phosphorus +85.2%
Contains more Potassium +32.4%
Contains more Zinc +19%
Contains more Copper +46.8%
Contains more Magnesium +185%
Contains less Sodium -98.4%
Equal in Iron - 0.62
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 36% 24% 15% 49% 35% 57% 19% 54%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 25% 24% 41% 27% 27% 1% 16% 37%
Contains more Calcium +45.1%
Contains more Phosphorus +85.2%
Contains more Potassium +32.4%
Contains more Zinc +19%
Contains more Copper +46.8%
Contains more Magnesium +185%
Contains less Sodium -98.4%
Equal in Iron - 0.62

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
Gratin
2
:
8
Okra
Contains more Vitamin B2 +93.3%
Contains more Vitamin B5 +58%
Contains more Vitamin A +171.2%
Contains more Vitamin C +132.3%
Contains more Vitamin B1 +212.5%
Contains more Vitamin B6 +23.6%
Contains more Folate +445.5%
Equal in Vitamin B3 - 1
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 0% 0% 33% 16% 27% 19% 24% 41% 9% 0% 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 +93.3%
Contains more Vitamin B5 +58%
Contains more Vitamin A +171.2%
Contains more Vitamin C +132.3%
Contains more Vitamin B1 +212.5%
Contains more Vitamin B6 +23.6%
Contains more Folate +445.5%
Equal in Vitamin B3 - 1

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Gratin Okra Opinion
Net carbs 9.47g 4.25g Gratin
Protein 5.06g 1.93g Gratin
Fats 7.59g 0.19g Gratin
Carbs 11.27g 7.45g Gratin
Calories 132kcal 33kcal Gratin
Starch g 0.34g Okra
Fructose g 0.57g Okra
Sugar g 1.48g Gratin
Fiber 1.8g 3.2g Okra
Calcium 119mg 82mg Gratin
Iron 0.64mg 0.62mg Gratin
Magnesium 20mg 57mg Okra
Phosphorus 113mg 61mg Gratin
Potassium 396mg 299mg Gratin
Sodium 433mg 7mg Okra
Zinc 0.69mg 0.58mg Gratin
Copper 0.16mg 0.109mg Gratin
Vitamin A 264IU 716IU Okra
Vitamin E mg 0.27mg Okra
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 9.9mg 23mg Okra
Vitamin B1 0.064mg 0.2mg Okra
Vitamin B2 0.116mg 0.06mg Gratin
Vitamin B3 0.993mg 1mg Okra
Vitamin B5 0.387mg 0.245mg Gratin
Vitamin B6 0.174mg 0.215mg Okra
Folate 11µg 60µg Okra
Vitamin B12 0µg 0µg
Vitamin K µg 31.3µg Okra
Tryptophan 0.07mg 0.017mg Gratin
Threonine 0.192mg 0.065mg Gratin
Isoleucine 0.284mg 0.069mg Gratin
Leucine 0.443mg 0.105mg Gratin
Lysine 0.381mg 0.081mg Gratin
Methionine 0.117mg 0.021mg Gratin
Phenylalanine 0.254mg 0.065mg Gratin
Valine 0.325mg 0.091mg Gratin
Histidine 0.151mg 0.031mg Gratin
Cholesterol 23mg 0mg Okra
Trans Fat g 0g Gratin
Saturated Fat 4.733g 0.026g Okra
Monounsaturated Fat 2.149g 0.017g Gratin
Polyunsaturated fat 0.276g 0.027g Gratin

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
15
Gratin
33
Okra
Mineral Summary Score
36
Gratin
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 food.
Protein
30%
Gratin
12%
Okra
Carbohydrates
11%
Gratin
7%
Okra
Fats
35%
Gratin
1%
Okra

Comparison summary

Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 426mg)
Which food is lower in Cholesterol?
Okra
Okra is lower in Cholesterol (difference - 23mg)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 4.707g)
Which food is richer in vitamins?
Okra
Okra is relatively richer in vitamins
Which food is lower in Sugar?
Gratin
Gratin is lower in Sugar (difference - 1.48g)
Which food is lower in glycemic index?
Gratin
Gratin is lower in glycemic index (difference - 0)
Which food is cheaper?
Gratin
Gratin is cheaper (difference - $1)
Which food is richer in minerals?
Gratin
Gratin is relatively richer in minerals

References

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

  1. Gratin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170442/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.