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  6. Ground beef vs. Okra

Ground beef vs. Okra — In-Depth Nutrition Comparison

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Summary of differences between ground beef and okra

  • Ground beef has more vitamin B12, zinc, selenium, iron, and vitamin B3; however, okra is higher in manganese, vitamin C, and vitamin K.
  • Ground beef covers your daily need for vitamin B12, 104% more than okra.

These are the specific foods used in this comparison Beef, ground, 70% lean meat / 30% fat, loaf, cooked, baked and Okra, raw.

Infographic

Ground beef 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" 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% 9.9% 21% 85% 26% 159% 71% 9.5% 1.2% 104%
Okra
Okra
6
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 IronIron +266.1%
Contains more ZincZinc +906.9%
Contains more PhosphorusPhosphorus +172.1%
Contains more SeleniumSelenium +2628.6%
Contains more MagnesiumMagnesium +235.3%
Contains more CalciumCalcium +148.5%
Contains more PotassiumPotassium +24.1%
Contains more CopperCopper +38%
Contains less SodiumSodium -90.4%
Contains more ManganeseManganese +8655.6%

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.
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% 1% 2.4% 0% 13% 39% 75% 31% 72% 311% 7.3% 5.3% 40%
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 B2Vitamin B2 +185%
Contains more Vitamin B3Vitamin B3 +302.6%
Contains more Vitamin B5Vitamin B5 +109%
Contains more Vitamin B6Vitamin B6 +44.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +495.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1100%
Contains more Vitamin EVitamin E +125%
Contains more Vitamin B1Vitamin B1 +292.2%
Contains more Vitamin KVitamin K +979.3%
Contains more FolateFolate +757.1%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Ground beef Okra DV% diff.
Vitamin B12 2.49µg 0µg 104%
Zinc 5.84mg 0.58mg 48%
Protein 23.87g 1.93g 44%
Manganese 0.009mg 0.788mg 34%
Selenium 19.1µg 0.7µg 33%
Cholesterol 88mg 0mg 29%
Saturated fat 6.073g 0.026g 27%
Vitamin C 0mg 23mg 26%
Vitamin K 2.9µg 31.3µg 24%
Fats 15.37g 0.19g 23%
Iron 2.27mg 0.62mg 21%
Vitamin B3 4.026mg 1mg 19%
Monounsaturated fat 7.322g 0.017g 18%
Phosphorus 166mg 61mg 15%
Fiber 0g 3.2g 13%
Folate 7µg 60µg 13%
Vitamin B1 0.051mg 0.2mg 12%
Choline 73.2mg 12.3mg 11%
Calories 241kcal 33kcal 10%
Magnesium 17mg 57mg 10%
Vitamin B2 0.171mg 0.06mg 9%
Vitamin B6 0.311mg 0.215mg 7%
Calcium 33mg 82mg 5%
Vitamin B5 0.512mg 0.245mg 5%
Vitamin A 3µg 36µg 4%
Sodium 73mg 7mg 3%
Polyunsaturated fat 0.408g 0.027g 3%
Copper 0.079mg 0.109mg 3%
Carbs 0g 7.45g 2%
Potassium 241mg 299mg 2%
Fructose 0.57g 1%
Vitamin E 0.12mg 0.27mg 1%
Net carbs 0g 4.25g N/A
Vitamin D 2IU 0IU 0%
Sugar 0g 1.48g N/A
Starch 0.34g 0%
Trans fat 1.173g 0g N/A
Tryptophan 0.121mg 0.017mg 0%
Threonine 0.923mg 0.065mg 0%
Isoleucine 1.055mg 0.069mg 0%
Leucine 1.861mg 0.105mg 0%
Lysine 1.976mg 0.081mg 0%
Methionine 0.614mg 0.021mg 0%
Phenylalanine 0.931mg 0.065mg 0%
Valine 1.172mg 0.091mg 0%
Histidine 0.775mg 0.031mg 0%
Omega-6 - Gamma-linoleic acid 0.008g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 15% 58% 2%
Protein: 23.87 g
Fats: 15.37 g
Carbs: 0 g
Water: 58.37 g
Other: 2.39 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 ProteinProtein +1136.8%
Contains more FatsFats +7989.5%
Contains more OtherOther +181.2%
Contains more CarbsCarbs +∞%
Contains more WaterWater +53.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 53% 3%
Saturated fat: Sat. Fat 6.073 g
Monounsaturated fat: Mono. Fat 7.322 g
Polyunsaturated fat: Poly. Fat 0.408 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 +42970.6%
Contains more Poly. FatPolyunsaturated fat +1411.1%
Contains less Sat. FatSaturated fat -99.6%

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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. Ground beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169474/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.