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  6. Fruit preserves vs. Okra

Fruit preserves vs. Okra — In-Depth Nutrition Comparison

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A recap on differences between fruit preserves and okra

  • Okra is higher than fruit preserves in manganese, vitamin K, vitamin C, vitamin B1, vitamin B6, vitamin A, magnesium, folate, fiber, and potassium.
  • Okra covers your daily manganese needs 33% more than fruit preserves.

Food varieties used in this article are Jams and preserves and Okra, raw.

Infographic

Fruit preserves 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 2.9% 6% 6.8% 18% 33% 1.6% 8.1% 4.2% 5.2% 11%
Okra
Okra
8
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 SeleniumSelenium +185.7%
Contains more MagnesiumMagnesium +1325%
Contains more CalciumCalcium +310%
Contains more PotassiumPotassium +288.3%
Contains more IronIron +26.5%
Contains more ZincZinc +866.7%
Contains more PhosphorusPhosphorus +221.1%
Contains less SodiumSodium -78.1%
Contains more ManganeseManganese +1870%
~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 29% 0% 2.4% 0% 4% 18% 0.68% 1.2% 4.6% 0% 0% 8.3% 5.6%
Okra
Okra
10
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 +26.7%
Contains more Vitamin CVitamin C +161.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +125%
Contains more Vitamin B1Vitamin B1 +1150%
Contains more Vitamin B3Vitamin B3 +2677.8%
Contains more Vitamin B5Vitamin B5 +1125%
Contains more Vitamin B6Vitamin B6 +975%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +445.5%
Contains more CholineCholine +20.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Fruit preserves Okra DV% diff.
Manganese 0.04mg 0.788mg 33%
Vitamin K 0µg 31.3µg 26%
Carbs 68.86g 7.45g 20%
Vitamin C 8.8mg 23mg 16%
Vitamin B1 0.016mg 0.2mg 15%
Vitamin B6 0.02mg 0.215mg 15%
Magnesium 4mg 57mg 13%
Folate 11µg 60µg 12%
Calories 278kcal 33kcal 12%
Fiber 1.1g 3.2g 8%
Potassium 77mg 299mg 7%
Calcium 20mg 82mg 6%
Vitamin B3 0.036mg 1mg 6%
Phosphorus 19mg 61mg 6%
Vitamin B5 0.02mg 0.245mg 5%
Zinc 0.06mg 0.58mg 5%
Vitamin A 0µg 36µg 4%
Protein 0.37g 1.93g 3%
Selenium 2µg 0.7µg 2%
Iron 0.49mg 0.62mg 2%
Vitamin E 0.12mg 0.27mg 1%
Copper 0.1mg 0.109mg 1%
Sodium 32mg 7mg 1%
Fructose 0.57g 1%
Vitamin B2 0.076mg 0.06mg 1%
Fats 0.07g 0.19g 0%
Net carbs 67.76g 4.25g N/A
Sugar 48.5g 1.48g N/A
Starch 0.34g 0%
Choline 10.2mg 12.3mg 0%
Saturated fat 0.01g 0.026g 0%
Monounsaturated fat 0.038g 0.017g 0%
Polyunsaturated fat 0g 0.027g 0%
Tryptophan 0.008mg 0.017mg 0%
Threonine 0.023mg 0.065mg 0%
Isoleucine 0.017mg 0.069mg 0%
Leucine 0.037mg 0.105mg 0%
Lysine 0.03mg 0.081mg 0%
Methionine 0.001mg 0.021mg 0%
Phenylalanine 0.021mg 0.065mg 0%
Valine 0.021mg 0.091mg 0%
Histidine 0.014mg 0.031mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
69% 30%
Protein: 0.37 g
Fats: 0.07 g
Carbs: 68.86 g
Water: 30.47 g
Other: 0.23 g
Okra
Okra
4
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 CarbsCarbs +824.3%
Contains more ProteinProtein +421.6%
Contains more FatsFats +171.4%
Contains more WaterWater +194%
Contains more OtherOther +269.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 79%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.038 g
Polyunsaturated fat: Poly. Fat 0 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 less Sat. FatSaturated fat -61.5%
Contains more Mono. FatMonounsaturated fat +123.5%
Contains more Poly. FatPolyunsaturated fat +∞%

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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. Fruit preserves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169641/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.