Kiwi vs. Okra — In-Depth Nutrition Comparison
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What are the main differences between kiwi and okra?
- Kiwi is richer in vitamin C, vitamin E, and vitamin K, while okra is higher in manganese, vitamin B1, vitamin A, vitamin B6, magnesium, and folate.
- Kiwi's daily need coverage for vitamin C is 77% higher.
- Okra has 5 times less vitamin E than kiwi. Kiwi has 1.46mg of vitamin E, while okra has 0.27mg.
We used Kiwifruit, green, raw and Okra, raw types in this comparison.
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.
| Contains more CopperCopper | +19.3% |
| Contains less SodiumSodium | -57.1% |
| Contains more MagnesiumMagnesium | +235.3% |
| Contains more CalciumCalcium | +141.2% |
| Contains more IronIron | +100% |
| Contains more ZincZinc | +314.3% |
| Contains more PhosphorusPhosphorus | +79.4% |
| Contains more ManganeseManganese | +704.1% |
| Contains more SeleniumSelenium | +250% |
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.
| Contains more Vitamin CVitamin C | +303% |
| Contains more Vitamin EVitamin E | +440.7% |
| Contains more Vitamin KVitamin K | +28.8% |
| Contains more Vitamin AVitamin A | +800% |
| Contains more Vitamin B1Vitamin B1 | +640.7% |
| Contains more Vitamin B2Vitamin B2 | +140% |
| Contains more Vitamin B3Vitamin B3 | +193.3% |
| Contains more Vitamin B5Vitamin B5 | +33.9% |
| Contains more Vitamin B6Vitamin B6 | +241.3% |
| Contains more FolateFolate | +140% |
| Contains more CholineCholine | +57.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +173.7% |
| Contains more CarbsCarbs | +96.8% |
| Contains more ProteinProtein | +69.3% |
| Contains more OtherOther | +39.3% |
~equal in
Water
~89.58g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +176.5% |
| Contains more Poly. FatPolyunsaturated fat | +963% |
| Contains less Sat. FatSaturated fat | -10.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more GlucoseGlucose | +1184.4% |
| Contains more FructoseFructose | +663.2% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +300% |
~equal in
Lactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 92.7mg | 23mg | 77% |
| Manganese | 0.098mg | 0.788mg | 30% |
| Vitamin B1 | 0.027mg | 0.2mg | 14% |
| Vitamin B6 | 0.063mg | 0.215mg | 12% |
| Magnesium | 17mg | 57mg | 10% |
| Folate | 25µg | 60µg | 9% |
| Vitamin E | 1.46mg | 0.27mg | 8% |
| Vitamin K | 40.3µg | 31.3µg | 8% |
| Fructose | 4.35g | 0.57g | 5% |
| Calcium | 34mg | 82mg | 5% |
| Iron | 0.31mg | 0.62mg | 4% |
| Vitamin B3 | 0.341mg | 1mg | 4% |
| Zinc | 0.14mg | 0.58mg | 4% |
| Phosphorus | 34mg | 61mg | 4% |
| Vitamin A | 4µg | 36µg | 4% |
| Vitamin B2 | 0.025mg | 0.06mg | 3% |
| Polyunsaturated fat | 0.287g | 0.027g | 2% |
| Protein | 1.14g | 1.93g | 2% |
| Carbs | 14.66g | 7.45g | 2% |
| Copper | 0.13mg | 0.109mg | 2% |
| Calories | 61kcal | 33kcal | 1% |
| Fats | 0.52g | 0.19g | 1% |
| Fiber | 3g | 3.2g | 1% |
| Selenium | 0.2µg | 0.7µg | 1% |
| Vitamin B5 | 0.183mg | 0.245mg | 1% |
| Choline | 7.8mg | 12.3mg | 1% |
| Net carbs | 11.66g | 4.25g | N/A |
| Potassium | 312mg | 299mg | 0% |
| Sugar | 8.99g | 1.48g | N/A |
| Starch | 0g | 0.34g | 0% |
| Sodium | 3mg | 7mg | 0% |
| Saturated fat | 0.029g | 0.026g | 0% |
| Monounsaturated fat | 0.047g | 0.017g | 0% |
| Tryptophan | 0.015mg | 0.017mg | 0% |
| Threonine | 0.047mg | 0.065mg | 0% |
| Isoleucine | 0.051mg | 0.069mg | 0% |
| Leucine | 0.066mg | 0.105mg | 0% |
| Lysine | 0.061mg | 0.081mg | 0% |
| Methionine | 0.024mg | 0.021mg | 0% |
| Phenylalanine | 0.044mg | 0.065mg | 0% |
| Valine | 0.057mg | 0.091mg | 0% |
| Histidine | 0.027mg | 0.031mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
39%
29%
Minerals Daily Need Coverage Score
14%
30%
Comparison summary
Which food is lower in Sugar?
Okra is lower in Sugar (difference - 7.51g)
Which food is lower in Saturated fat?
Okra is lower in Saturated fat (difference - 0.003g)
Which food is richer in minerals?
Okra is relatively richer in minerals
Which food is richer in vitamins?
Okra is relatively richer in vitamins
Which food contains less Sodium?
Kiwi contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Kiwi is lower in glycemic index (difference - 58)
Which food is cheaper?
Kiwi is cheaper (difference - $0.5)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)