Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Sweets
  4. Heart of palm
  5. Compare
  6. Heart of palm vs. Okra

Heart of palm vs. Okra — In-Depth Nutrition Comparison

Compare

Significant differences between heart of palm and okra

  • Heart of palm has more copper, vitamin B6, potassium, zinc, iron, and phosphorus; however, okra is richer in vitamin K, vitamin C, vitamin A, and vitamin B1.
  • Heart of palm covers your daily copper needs 59% more than okra.
  • Okra has 6 times less zinc than heart of palm. Heart of palm has 3.73mg of zinc, while okra has 0.58mg.

Specific food types used in this comparison are Hearts of palm, raw and Okra, raw.

Infographic

Heart of palm 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 7.1% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
Okra
Okra
4
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 +504%
Contains more IronIron +172.6%
Contains more CopperCopper +490.8%
Contains more ZincZinc +543.1%
Contains more PhosphorusPhosphorus +129.5%
Contains more MagnesiumMagnesium +470%
Contains more CalciumCalcium +355.6%
Contains less SodiumSodium -50%
~equal in Selenium ~0.7µg

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 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Okra
Okra
8
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 +85.2%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin B6Vitamin B6 +276.7%
Contains more Vitamin CVitamin C +187.5%
Contains more Vitamin AVitamin A +1100%
Contains more Vitamin B1Vitamin B1 +300%
Contains more Vitamin B3Vitamin B3 +11.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +150%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Heart of palm Okra DV% diff.
Copper 0.644mg 0.109mg 59%
Vitamin B6 0.81mg 0.215mg 46%
Potassium 1806mg 299mg 44%
Manganese 0.788mg 34%
Zinc 3.73mg 0.58mg 29%
Vitamin K 0µg 31.3µg 26%
Vitamin C 8mg 23mg 17%
Iron 1.69mg 0.62mg 13%
Vitamin B1 0.05mg 0.2mg 13%
Phosphorus 140mg 61mg 11%
Magnesium 10mg 57mg 11%
Folate 24µg 60µg 9%
Vitamin B2 0.18mg 0.06mg 9%
Fiber 1.5g 3.2g 7%
Calcium 18mg 82mg 6%
Carbs 25.61g 7.45g 6%
Vitamin B5 0.245mg 5%
Calories 115kcal 33kcal 4%
Vitamin A 3µg 36µg 4%
Vitamin E 0.5mg 0.27mg 2%
Choline 0mg 12.3mg 2%
Protein 2.7g 1.93g 2%
Fructose 0.57g 1%
Vitamin B3 0.9mg 1mg 1%
Fats 0.2g 0.19g 0%
Net carbs 24.11g 4.25g N/A
Sugar 17.16g 1.48g N/A
Starch 0.34g 0%
Sodium 14mg 7mg 0%
Selenium 0.7µg 0.7µg 0%
Saturated fat 0.046g 0.026g 0%
Monounsaturated fat 0.005g 0.017g 0%
Polyunsaturated fat 0.089g 0.027g 0%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 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 +39.9%
Contains more CarbsCarbs +243.8%
Contains more OtherOther +134.1%
Contains more WaterWater +28.9%
~equal in Fats ~0.19g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 g
Okra
Okra
2
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 Poly. FatPolyunsaturated fat +229.6%
Contains less Sat. FatSaturated fat -43.5%
Contains more Mono. FatMonounsaturated fat +240%

People also compare

Heart of palm
Heart of palm vs Olive
Olive
Heart of palm
Heart of palm vs Dates
Dates
Heart of palm
Heart of palm vs Provolone
Provolone
Okra
Okra vs Cucumber
Cucumber
Okra
Okra vs Eggplant
Eggplant
Okra
Okra vs Tomato
Tomato

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. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/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.