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  6. Hamburger vs. Okra

Hamburger vs. Okra — In-Depth Nutrition Comparison

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How are Hamburger and Okra different?

  • Hamburger is richer in Vitamin B12, Iron, Vitamin B3, Zinc, and Vitamin B2, while Okra is higher in Vitamin C, and Manganese.
  • Hamburger covers your daily need of Vitamin B12 60% more than Okra.

Fast foods, hamburger; double, regular, patty; plain and Okra, raw types were used in this article.

Infographic

Hamburger 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.
Hamburger
Hamburger
4
:
6
Okra
Okra
Contains more Calcium +24.4%
Contains more Iron +364.5%
Contains more Phosphorus +123%
Contains more Zinc +394.8%
Contains more Magnesium +185%
Contains more Potassium +32.3%
Contains less Sodium -98.3%
Contains more Copper +19.8%
Contains more Manganese +263.1%
Hamburger
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 108% 15% 59% 20% 54% 79% 31% 29% 0%
Okra
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Contains more Calcium +24.4%
Contains more Iron +364.5%
Contains more Phosphorus +123%
Contains more Zinc +394.8%
Contains more Magnesium +185%
Contains more Potassium +32.3%
Contains less Sodium -98.3%
Contains more Copper +19.8%
Contains more Manganese +263.1%

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.
Hamburger
Hamburger
5
:
7
Okra
Okra
Contains more Vitamin B2 +316.7%
Contains more Vitamin B3 +436.5%
Contains more Vitamin B5 +26.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Equal in Vitamin B1 - 0.2
Equal in Vitamin B6 - 0.215
Equal in Folate - 60
Hamburger
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 55% 58% 101% 19% 47% 43% 180% 0%
Okra
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 +316.7%
Contains more Vitamin B3 +436.5%
Contains more Vitamin B5 +26.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Equal in Vitamin B1 - 0.2
Equal in Vitamin B6 - 0.215
Equal in Folate - 60

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Hamburger
Hamburger
4
:
1
Okra
Okra
Contains more Protein +785%
Contains more Fats +7457.9%
Contains more Carbs +223.5%
Contains more Other +110.6%
Contains more Water +109.9%
Hamburger
17% 14% 24% 43% 2%
Protein: 17.08 g
Fats: 14.36 g
Carbs: 24.1 g
Water: 42.67 g
Other: 1.79 g
Okra
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 Protein +785%
Contains more Fats +7457.9%
Contains more Carbs +223.5%
Contains more Other +110.6%
Contains more Water +109.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Hamburger
Hamburger
2
:
1
Okra
Okra
Contains more Monounsaturated Fat +32223.5%
Contains more Polyunsaturated fat +1307.4%
Contains less Saturated Fat -99.5%
Hamburger
46% 50% 3%
Saturated Fat: 5.096 g
Monounsaturated Fat: 5.495 g
Polyunsaturated fat: 0.38 g
Okra
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Contains more Monounsaturated Fat +32223.5%
Contains more Polyunsaturated fat +1307.4%
Contains less Saturated Fat -99.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Hamburger
Hamburger
4
:
2
Okra
Okra
Contains more Glucose +262.5%
Contains more Fructose +256.1%
Contains more Lactose +∞%
Contains more Maltose +∞%
Contains more Starch +∞%
Contains more Sucrose +172.7%
Hamburger
5% 28% 49% 3% 14%
Starch: 0 g
Sucrose: 0.22 g
Glucose: 1.16 g
Fructose: 2.03 g
Lactose: 0.13 g
Maltose: 0.6 g
Galactose: 0 g
Okra
19% 33% 17% 31%
Starch: 0.34 g
Sucrose: 0.6 g
Glucose: 0.32 g
Fructose: 0.57 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Glucose +262.5%
Contains more Fructose +256.1%
Contains more Lactose +∞%
Contains more Maltose +∞%
Contains more Starch +∞%
Contains more Sucrose +172.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Hamburger Okra
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Hamburger Okra Opinion
Net carbs 23.2g 4.25g Hamburger
Protein 17.08g 1.93g Hamburger
Fats 14.36g 0.19g Hamburger
Carbs 24.1g 7.45g Hamburger
Calories 295kcal 33kcal Hamburger
Starch 0.34g Okra
Fructose 2.03g 0.57g Hamburger
Sugar 4.15g 1.48g Okra
Fiber 0.9g 3.2g Okra
Calcium 102mg 82mg Hamburger
Iron 2.88mg 0.62mg Hamburger
Magnesium 20mg 57mg Okra
Phosphorus 136mg 61mg Hamburger
Potassium 226mg 299mg Okra
Sodium 414mg 7mg Okra
Zinc 2.87mg 0.58mg Hamburger
Copper 0.091mg 0.109mg Okra
Manganese 0.217mg 0.788mg Okra
Selenium 0.7µg Okra
Vitamin A 0IU 716IU Okra
Vitamin A RAE 0µg 36µg Okra
Vitamin E 0.27mg Okra
Vitamin C 0mg 23mg Okra
Vitamin B1 0.217mg 0.2mg Hamburger
Vitamin B2 0.25mg 0.06mg Hamburger
Vitamin B3 5.365mg 1mg Hamburger
Vitamin B5 0.31mg 0.245mg Hamburger
Vitamin B6 0.203mg 0.215mg Okra
Folate 56µg 60µg Okra
Vitamin B12 1.44µg 0µg Hamburger
Vitamin K 31.3µg Okra
Tryptophan 0.206mg 0.017mg Hamburger
Threonine 0.666mg 0.065mg Hamburger
Isoleucine 0.716mg 0.069mg Hamburger
Leucine 1.319mg 0.105mg Hamburger
Lysine 1.226mg 0.081mg Hamburger
Methionine 0.37mg 0.021mg Hamburger
Phenylalanine 0.677mg 0.065mg Hamburger
Valine 0.823mg 0.091mg Hamburger
Histidine 0.505mg 0.031mg Hamburger
Cholesterol 47mg 0mg Okra
Trans Fat 0.814g 0g Okra
Saturated Fat 5.096g 0.026g Okra
Monounsaturated Fat 5.495g 0.017g Hamburger
Polyunsaturated fat 0.38g 0.027g Hamburger

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hamburger Okra
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
42%
Hamburger
33%
Okra
Minerals Daily Need Coverage Score
42%
Hamburger
30%
Okra

Comparison summary

Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 2.67g)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 407mg)
Which food is lower in Cholesterol?
Okra
Okra is lower in Cholesterol (difference - 47mg)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 5.07g)
Which food is lower in glycemic index?
Hamburger
Hamburger is lower in glycemic index (difference - 66)
Which food is cheaper?
Hamburger
Hamburger is cheaper (difference - $1)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. 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.