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  6. Hash browns vs. Okra

Hash browns vs. Okra — In-Depth Nutrition Comparison

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The main differences between hash browns and okra

  • Hash browns are richer in vitamin E, yet okra is richer in manganese, vitamin C, vitamin K, vitamin A, folate, magnesium, and calcium.
  • Daily need coverage for manganese for okra is 27% higher.
  • Hash browns contain 98 times more saturated fat than okra. Hash browns contain 2.54g of saturated fat, while okra contains 0.026g.

Food types used in this article are Fast foods, potatoes, hash browns, round pieces or patty and Okra, raw.

Infographic

Hash browns 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 15% 5.7% 31% 23% 33% 9.8% 42% 74% 21% 2.2%
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 PotassiumPotassium +18.7%
Contains more PhosphorusPhosphorus +60.7%
Contains more MagnesiumMagnesium +171.4%
Contains more CalciumCalcium +331.6%
Contains more ZincZinc +61.1%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +398.7%
Contains more SeleniumSelenium +75%
~equal in Iron ~0.62mg
~equal in Copper ~0.109mg

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 18% 0% 52% 0% 34% 8.8% 34% 23% 43% 0% 25% 9% 9.7%
Okra
Okra
7
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 EVitamin E +870.4%
Contains more Vitamin B3Vitamin B3 +83.8%
Contains more Vitamin B5Vitamin B5 +55.1%
Contains more CholineCholine +44.7%
Contains more Vitamin CVitamin C +325.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +46%
Contains more Vitamin B2Vitamin B2 +57.9%
Contains more Vitamin B6Vitamin B6 +15.6%
Contains more Vitamin KVitamin K +216.2%
Contains more FolateFolate +400%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Hash browns Okra DV% diff.
Polyunsaturated fat 5.665g 0.027g 38%
Manganese 0.158mg 0.788mg 27%
Fats 17.04g 0.19g 26%
Sodium 566mg 7mg 24%
Vitamin C 5.4mg 23mg 20%
Monounsaturated fat 7.827g 0.017g 20%
Vitamin K 9.9µg 31.3µg 18%
Vitamin E 2.62mg 0.27mg 16%
Calories 272kcal 33kcal 12%
Folate 12µg 60µg 12%
Saturated fat 2.54g 0.026g 11%
Starch 25.74g 0.34g 10%
Magnesium 21mg 57mg 9%
Carbs 28.88g 7.45g 7%
Calcium 19mg 82mg 6%
Vitamin B1 0.137mg 0.2mg 5%
Vitamin B3 1.838mg 1mg 5%
Phosphorus 98mg 61mg 5%
Vitamin A 0µg 36µg 4%
Vitamin B5 0.38mg 0.245mg 3%
Zinc 0.36mg 0.58mg 2%
Vitamin B2 0.038mg 0.06mg 2%
Vitamin B6 0.186mg 0.215mg 2%
Fiber 2.7g 3.2g 2%
Potassium 355mg 299mg 2%
Choline 17.8mg 12.3mg 1%
Selenium 0.4µg 0.7µg 1%
Copper 0.1mg 0.109mg 1%
Protein 2.58g 1.93g 1%
Net carbs 26.18g 4.25g N/A
Iron 0.6mg 0.62mg 0%
Sugar 0.56g 1.48g N/A
Trans fat 0.056g 0g N/A
Tryptophan 0.017mg 0%
Threonine 0.065mg 0%
Isoleucine 0.069mg 0%
Leucine 0.105mg 0%
Lysine 0.081mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.065mg 0%
Valine 0.091mg 0%
Histidine 0.031mg 0%
Fructose 0.24g 0.57g 0%
Omega-3 - ALA 0.441g N/A
Omega-6 - Gamma-linoleic acid 0.03g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 5.131g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 17% 29% 49% 2%
Protein: 2.58 g
Fats: 17.04 g
Carbs: 28.88 g
Water: 49.27 g
Other: 2.23 g
Okra
Okra
1
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 +33.7%
Contains more FatsFats +8868.4%
Contains more CarbsCarbs +287.7%
Contains more OtherOther +162.4%
Contains more WaterWater +81.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 49% 35%
Saturated fat: Sat. Fat 2.54 g
Monounsaturated fat: Mono. Fat 7.827 g
Polyunsaturated fat: Poly. Fat 5.665 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 +45941.2%
Contains more Poly. FatPolyunsaturated fat +20881.5%
Contains less Sat. FatSaturated fat -99%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
98%
Starch: 25.74 g
Sucrose: 0 g
Glucose: 0.31 g
Fructose: 0.24 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Okra
Okra
3
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 StarchStarch +7470.6%
Contains more SucroseSucrose +∞%
Contains more FructoseFructose +137.5%
~equal in Glucose ~0.32g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Hash browns - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173273/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.