Groat vs. Okra — In-Depth Nutrition Comparison
Compare
What are the main differences between groat and okra?
- Groat is richer in copper, magnesium, phosphorus, vitamin B3, vitamin B2, fiber, manganese, vitamin B5, and iron, while okra is higher in vitamin C.
- Groat's daily need coverage for copper is 110% higher.
- Okra has 7 times less vitamin B2 than groat. Groat has 0.425mg of vitamin B2, while okra has 0.06mg.
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.
| Contains more MagnesiumMagnesium | +305.3% |
| Contains more PotassiumPotassium | +53.8% |
| Contains more IronIron | +254.8% |
| Contains more CopperCopper | +909.2% |
| Contains more ZincZinc | +313.8% |
| Contains more PhosphorusPhosphorus | +468.9% |
| Contains less SodiumSodium | -85.7% |
| Contains more ManganeseManganese | +65% |
| Contains more SeleniumSelenium | +1085.7% |
| Contains more CalciumCalcium | +355.6% |
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.
| Contains more Vitamin B2Vitamin B2 | +608.3% |
| Contains more Vitamin B3Vitamin B3 | +602% |
| Contains more Vitamin B5Vitamin B5 | +403.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +98% |
| Contains more FolateFolate | +100% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +586.5% |
| Contains more FatsFats | +1689.5% |
| Contains more CarbsCarbs | +859.7% |
| Contains more OtherOther | +147.1% |
| Contains more WaterWater | +818.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +6017.6% |
| Contains more Poly. FatPolyunsaturated fat | +3748.1% |
| Contains less Sat. FatSaturated fat | -96.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Saturated fat |
|
||
| Lower in price |
|
||
| Rich in vitamins |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Glycemic Index |
|
||
| Rich in minerals |
|
||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 1.1mg | 0.109mg | 110% |
| Magnesium | 231mg | 57mg | 41% |
| Phosphorus | 347mg | 61mg | 41% |
| Vitamin B3 | 7.02mg | 1mg | 38% |
| Vitamin B2 | 0.425mg | 0.06mg | 28% |
| Fiber | 10g | 3.2g | 27% |
| Vitamin C | 0mg | 23mg | 26% |
| Vitamin K | 31.3µg | 26% | |
| Protein | 13.25g | 1.93g | 23% |
| Manganese | 1.3mg | 0.788mg | 22% |
| Carbs | 71.5g | 7.45g | 21% |
| Vitamin B5 | 1.233mg | 0.245mg | 20% |
| Iron | 2.2mg | 0.62mg | 20% |
| Zinc | 2.4mg | 0.58mg | 17% |
| Calories | 343kcal | 33kcal | 16% |
| Selenium | 8.3µg | 0.7µg | 14% |
| Folate | 30µg | 60µg | 8% |
| Vitamin B1 | 0.101mg | 0.2mg | 8% |
| Polyunsaturated fat | 1.039g | 0.027g | 7% |
| Calcium | 18mg | 82mg | 6% |
| Fats | 3.4g | 0.19g | 5% |
| Potassium | 460mg | 299mg | 5% |
| Vitamin A | 0µg | 36µg | 4% |
| Monounsaturated fat | 1.04g | 0.017g | 3% |
| Saturated fat | 0.741g | 0.026g | 3% |
| Choline | 12.3mg | 2% | |
| Vitamin E | 0.27mg | 2% | |
| Fructose | 0.57g | 1% | |
| Net carbs | 61.5g | 4.25g | N/A |
| Sugar | 1.48g | N/A | |
| Starch | 0.34g | 0% | |
| Sodium | 1mg | 7mg | 0% |
| Vitamin B6 | 0.21mg | 0.215mg | 0% |
| Tryptophan | 0.192mg | 0.017mg | 0% |
| Threonine | 0.506mg | 0.065mg | 0% |
| Isoleucine | 0.498mg | 0.069mg | 0% |
| Leucine | 0.832mg | 0.105mg | 0% |
| Lysine | 0.672mg | 0.081mg | 0% |
| Methionine | 0.172mg | 0.021mg | 0% |
| Phenylalanine | 0.52mg | 0.065mg | 0% |
| Valine | 0.678mg | 0.091mg | 0% |
| Histidine | 0.309mg | 0.031mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
31%
29%
Minerals Daily Need Coverage Score
109%
30%
Comparison summary
Which food is lower in Saturated fat?
Okra is lower in Saturated fat (difference - 0.715g)
Which food is cheaper?
Okra is cheaper (difference - $1.6)
Which food is richer in vitamins?
Okra is relatively richer in vitamins
Which food is lower in Sugar?
Groat is lower in Sugar (difference - 1.48g)
Which food contains less Sodium?
Groat contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Groat is lower in glycemic index (difference - 54)
Which food is richer in minerals?
Groat is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)