Lentil vs. Okra — In-Depth Nutrition Comparison
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How are lentil and okra different?
- Lentil is richer in iron, folate, fiber, phosphorus, copper, and vitamin B5, while okra is higher in vitamin K, vitamin C, vitamin A, and manganese.
- Lentil covers your daily need for iron, 34% more than okra.
- Lentil contains 3 times more folate than okra. Lentil contains 181µg of folate, while okra contains 60µg.
Lentils, mature seeds, cooked, boiled, without salt and Okra, raw types were used 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 PotassiumPotassium | +23.4% |
| Contains more IronIron | +437.1% |
| Contains more CopperCopper | +130.3% |
| Contains more ZincZinc | +119% |
| Contains more PhosphorusPhosphorus | +195.1% |
| Contains less SodiumSodium | -71.4% |
| Contains more SeleniumSelenium | +300% |
| Contains more MagnesiumMagnesium | +58.3% |
| Contains more CalciumCalcium | +331.6% |
| Contains more ManganeseManganese | +59.5% |
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 B2Vitamin B2 | +21.7% |
| Contains more Vitamin B5Vitamin B5 | +160.4% |
| Contains more FolateFolate | +201.7% |
| Contains more CholineCholine | +165.9% |
| Contains more Vitamin CVitamin C | +1433.3% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +145.5% |
| Contains more Vitamin B1Vitamin B1 | +18.3% |
| Contains more Vitamin B6Vitamin B6 | +20.8% |
| Contains more Vitamin KVitamin K | +1741.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 3.33mg | 0.62mg | 34% |
| Folate | 181µg | 60µg | 30% |
| Vitamin K | 1.7µg | 31.3µg | 25% |
| Vitamin C | 1.5mg | 23mg | 24% |
| Fiber | 7.9g | 3.2g | 19% |
| Phosphorus | 180mg | 61mg | 17% |
| Copper | 0.251mg | 0.109mg | 16% |
| Protein | 9.02g | 1.93g | 14% |
| Manganese | 0.494mg | 0.788mg | 13% |
| Vitamin B5 | 0.638mg | 0.245mg | 8% |
| Calcium | 19mg | 82mg | 6% |
| Zinc | 1.27mg | 0.58mg | 6% |
| Magnesium | 36mg | 57mg | 5% |
| Vitamin A | 0µg | 36µg | 4% |
| Calories | 116kcal | 33kcal | 4% |
| Choline | 32.7mg | 12.3mg | 4% |
| Carbs | 20.13g | 7.45g | 4% |
| Selenium | 2.8µg | 0.7µg | 4% |
| Vitamin B6 | 0.178mg | 0.215mg | 3% |
| Vitamin B1 | 0.169mg | 0.2mg | 3% |
| Potassium | 369mg | 299mg | 2% |
| Vitamin E | 0.11mg | 0.27mg | 1% |
| Polyunsaturated fat | 0.175g | 0.027g | 1% |
| Fructose | 0.57g | 1% | |
| Vitamin B2 | 0.073mg | 0.06mg | 1% |
| Fats | 0.38g | 0.19g | 0% |
| Net carbs | 12.23g | 4.25g | N/A |
| Sugar | 1.8g | 1.48g | N/A |
| Starch | 0.34g | 0% | |
| Sodium | 2mg | 7mg | 0% |
| Vitamin B3 | 1.06mg | 1mg | 0% |
| Saturated fat | 0.053g | 0.026g | 0% |
| Monounsaturated fat | 0.064g | 0.017g | 0% |
| Tryptophan | 0.081mg | 0.017mg | 0% |
| Threonine | 0.323mg | 0.065mg | 0% |
| Isoleucine | 0.39mg | 0.069mg | 0% |
| Leucine | 0.654mg | 0.105mg | 0% |
| Lysine | 0.63mg | 0.081mg | 0% |
| Methionine | 0.077mg | 0.021mg | 0% |
| Phenylalanine | 0.445mg | 0.065mg | 0% |
| Valine | 0.448mg | 0.091mg | 0% |
| Histidine | 0.254mg | 0.031mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +367.4% |
| Contains more FatsFats | +100% |
| Contains more CarbsCarbs | +170.2% |
| Contains more WaterWater | +28.6% |
~equal in
Other
~0.85g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +276.5% |
| Contains more Poly. FatPolyunsaturated fat | +548.1% |
| Contains less Sat. FatSaturated fat | -50.9% |
