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, vitamin A, 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.
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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 IronIron | +38.7% |
| Contains more MagnesiumMagnesium | +185% |
| Contains more CalciumCalcium | +32.3% |
| Contains more PotassiumPotassium | +60.8% |
| Contains more CopperCopper | +14.7% |
| Contains more ZincZinc | +241.2% |
| Contains more PhosphorusPhosphorus | +221.1% |
| Contains less SodiumSodium | -30% |
| Contains more ManganeseManganese | +483.7% |
| Contains more SeleniumSelenium | +∞% |
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 | +90.9% |
| Contains more Vitamin B2Vitamin B2 | +50% |
| Contains more Vitamin AVitamin A | +140% |
| Contains more Vitamin EVitamin E | +80% |
| Contains more Vitamin B1Vitamin B1 | +440.5% |
| Contains more Vitamin B3Vitamin B3 | +133.1% |
| Contains more Vitamin B5Vitamin B5 | +17.8% |
| Contains more Vitamin B6Vitamin B6 | +497.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +252.9% |
| Contains more CholineCholine | +46.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +352.6% |
| Contains more CarbsCarbs | +113.4% |
| Contains more WaterWater | +10.8% |
| Contains more OtherOther | +66.7% |
~equal in
Protein
~1.93g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +805.9% |
| Contains more Poly. FatPolyunsaturated fat | +533.3% |
| Contains less Sat. FatSaturated 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.
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| Lower in Sugar |
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| Lower in Sodium |
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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 Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Manganese | 0.135mg | 0.788mg | 28% |
| Vitamin K | 0µg | 31.3µg | 26% |
| Vitamin C | 43.9mg | 23mg | 23% |
| Vitamin B1 | 0.037mg | 0.2mg | 14% |
| Vitamin B6 | 0.036mg | 0.215mg | 14% |
| Fiber | 6.5g | 3.2g | 13% |
| Folate | 17µg | 60µg | 11% |
| Magnesium | 20mg | 57mg | 9% |
| Phosphorus | 19mg | 61mg | 6% |
| Vitamin B3 | 0.429mg | 1mg | 4% |
| Zinc | 0.17mg | 0.58mg | 4% |
| Carbs | 15.9g | 7.45g | 3% |
| Potassium | 186mg | 299mg | 3% |
| Iron | 0.86mg | 0.62mg | 3% |
| Vitamin A | 15µg | 36µg | 2% |
| Vitamin B2 | 0.09mg | 0.06mg | 2% |
| Calories | 71kcal | 33kcal | 2% |
| Calcium | 62mg | 82mg | 2% |
| Copper | 0.095mg | 0.109mg | 2% |
| Fructose | 0.57g | 1% | |
| Polyunsaturated fat | 0.171g | 0.027g | 1% |
| Selenium | 0µg | 0.7µg | 1% |
| Vitamin B5 | 0.208mg | 0.245mg | 1% |
| Fats | 0.86g | 0.19g | 1% |
| Choline | 8.4mg | 12.3mg | 1% |
| Vitamin E | 0.15mg | 0.27mg | 1% |
| Protein | 1.88g | 1.93g | 0% |
| Net carbs | 9.4g | 4.25g | N/A |
| Sugar | 9.36g | 1.48g | N/A |
| Starch | 0.34g | 0% | |
| Sodium | 10mg | 7mg | 0% |
| Saturated fat | 0.103g | 0.026g | 0% |
| Monounsaturated fat | 0.154g | 0.017g | 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% |
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
18%
29%
Minerals Daily Need Coverage Score
14%
30%
Comparison summary
Which food is lower in Sugar?
Okra is lower in Sugar (difference - 7.88g)
Which food contains less Sodium?
Okra contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Okra is lower in Saturated fat (difference - 0.077g)
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 is lower in glycemic index?
Kumquat is lower in glycemic index (difference - 67)
Which food is cheaper?
Kumquat is cheaper (difference - $1)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)