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  6. Kumquat vs. Okra

Kumquat vs. Okra — In-Depth Nutrition Comparison

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What are the differences between Kumquat and Okra?

  • Kumquat is higher in Vitamin C, and Fiber, however, Okra is richer in Manganese, Vitamin K, Vitamin B6, Vitamin B1, Folate, Magnesium, and Phosphorus.
  • Okra's daily need coverage for Manganese is 28% more.
  • Okra contains 2 times less Fiber than Kumquat. Kumquat contains 6.5g of Fiber, while Okra contains 3.2g.

We used Kumquats, raw and Okra, raw types in this article.

Infographic

Kumquat 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.
Kumquat
Kumquat
1
:
9
Okra
Okra
Contains more Iron +38.7%
Contains more Calcium +32.3%
Contains more Magnesium +185%
Contains more Phosphorus +221.1%
Contains more Potassium +60.8%
Contains less Sodium -30%
Contains more Zinc +241.2%
Contains more Copper +14.7%
Contains more Manganese +483.7%
Contains more Selenium +∞%
Kumquat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 33% 15% 9% 17% 2% 5% 32% 18% 0%
Okra
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Contains more Iron +38.7%
Contains more Calcium +32.3%
Contains more Magnesium +185%
Contains more Phosphorus +221.1%
Contains more Potassium +60.8%
Contains less Sodium -30%
Contains more Zinc +241.2%
Contains more Copper +14.7%
Contains more Manganese +483.7%
Contains more Selenium +∞%

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.
Kumquat
Kumquat
2
:
8
Okra
Okra
Contains more Vitamin C +90.9%
Contains more Vitamin B2 +50%
Contains more Vitamin A +146.9%
Contains more Vitamin E +80%
Contains more Vitamin B1 +440.5%
Contains more Vitamin B3 +133.1%
Contains more Vitamin B5 +17.8%
Contains more Vitamin B6 +497.2%
Contains more Folate +252.9%
Contains more Vitamin K +∞%
Kumquat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 18% 3% 0% 147% 10% 21% 9% 13% 9% 13% 0% 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 C +90.9%
Contains more Vitamin B2 +50%
Contains more Vitamin A +146.9%
Contains more Vitamin E +80%
Contains more Vitamin B1 +440.5%
Contains more Vitamin B3 +133.1%
Contains more Vitamin B5 +17.8%
Contains more Vitamin B6 +497.2%
Contains more Folate +252.9%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kumquat
Kumquat
2
:
3
Okra
Okra
Contains more Fats +352.6%
Contains more Carbs +113.4%
Contains more Water +10.8%
Contains more Other +66.7%
Equal in Protein - 1.93
Kumquat
2% 16% 81%
Protein: 1.88 g
Fats: 0.86 g
Carbs: 15.9 g
Water: 80.85 g
Other: 0.51 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 Fats +352.6%
Contains more Carbs +113.4%
Contains more Water +10.8%
Contains more Other +66.7%
Equal in Protein - 1.93

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kumquat
Kumquat
2
:
1
Okra
Okra
Contains more Monounsaturated Fat +805.9%
Contains more Polyunsaturated fat +533.3%
Contains less Saturated Fat -74.8%
Kumquat
24% 36% 40%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.154 g
Polyunsaturated fat: 0.171 g
Okra
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Contains more Monounsaturated Fat +805.9%
Contains more Polyunsaturated fat +533.3%
Contains less Saturated Fat -74.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kumquat Okra Opinion
Net carbs 9.4g 4.25g Kumquat
Protein 1.88g 1.93g Okra
Fats 0.86g 0.19g Kumquat
Carbs 15.9g 7.45g Kumquat
Calories 71kcal 33kcal Kumquat
Starch 0.34g Okra
Fructose 0.57g Okra
Sugar 9.36g 1.48g Okra
Fiber 6.5g 3.2g Kumquat
Calcium 62mg 82mg Okra
Iron 0.86mg 0.62mg Kumquat
Magnesium 20mg 57mg Okra
Phosphorus 19mg 61mg Okra
Potassium 186mg 299mg Okra
Sodium 10mg 7mg Okra
Zinc 0.17mg 0.58mg Okra
Copper 0.095mg 0.109mg Okra
Manganese 0.135mg 0.788mg Okra
Selenium 0µg 0.7µg Okra
Vitamin A 290IU 716IU Okra
Vitamin A RAE 15µg 36µg Okra
Vitamin E 0.15mg 0.27mg Okra
Vitamin C 43.9mg 23mg Kumquat
Vitamin B1 0.037mg 0.2mg Okra
Vitamin B2 0.09mg 0.06mg Kumquat
Vitamin B3 0.429mg 1mg Okra
Vitamin B5 0.208mg 0.245mg Okra
Vitamin B6 0.036mg 0.215mg Okra
Folate 17µg 60µg Okra
Vitamin K 0µg 31.3µg Okra
Tryptophan 0.017mg Okra
Threonine 0.065mg Okra
Isoleucine 0.069mg Okra
Leucine 0.105mg Okra
Lysine 0.081mg Okra
Methionine 0.021mg Okra
Phenylalanine 0.065mg Okra
Valine 0.091mg Okra
Histidine 0.031mg Okra
Saturated Fat 0.103g 0.026g Okra
Monounsaturated Fat 0.154g 0.017g Kumquat
Polyunsaturated fat 0.171g 0.027g Kumquat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kumquat 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
20%
Kumquat
33%
Okra
Minerals Daily Need Coverage Score
14%
Kumquat
30%
Okra

Comparison summary

Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 7.88g)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.077g)
Which food is richer in minerals?
Okra
Okra is relatively richer in minerals
Which food is richer in vitamins?
Okra
Okra is relatively richer in vitamins
Which food is lower in glycemic index?
Kumquat
Kumquat is lower in glycemic index (difference - 67)
Which food is cheaper?
Kumquat
Kumquat is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Kumquat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168154/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.