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  6. Lotus root, cooked, boiled, drained, with salt vs. Okra

Lotus root, cooked, boiled, drained, with salt vs. Okra — In-Depth Nutrition Comparison

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The main differences between lotus root, cooked, boiled, drained, with salt and okra

  • Lotus root, cooked, boiled, drained, with salt is richer in copper, yet okra is richer in manganese, vitamin A, folate, magnesium, vitamin B1, and calcium.
  • Daily need coverage for manganese for okra is 25% higher.
  • Lotus root, cooked, boiled, drained, with salt contains 40 times more sodium than okra. Lotus root, cooked, boiled, drained, with salt contains 281mg of sodium, while okra contains 7mg.

Food types used in this article are Lotus root, cooked, boiled, drained, with salt and Okra, raw.

Infographic

Lotus root, cooked, boiled, drained, with salt 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 16% 7.8% 32% 34% 72% 9% 33% 37% 29% 3.3%
Okra
Okra
6
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 PotassiumPotassium +21.4%
Contains more IronIron +45.2%
Contains more CopperCopper +99.1%
Contains more PhosphorusPhosphorus +27.9%
Contains more MagnesiumMagnesium +159.1%
Contains more CalciumCalcium +215.4%
Contains more ZincZinc +75.8%
Contains less SodiumSodium -97.5%
Contains more ManganeseManganese +258.2%
Contains more SeleniumSelenium +16.7%

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 91% 0% 0% 0% 32% 2.3% 5.6% 18% 50% 0% 0% 6% 14%
Okra
Okra
7
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 CVitamin C +19.1%
Contains more Vitamin B5Vitamin B5 +23.3%
Contains more CholineCholine +106.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +57.5%
Contains more Vitamin B2Vitamin B2 +500%
Contains more Vitamin B3Vitamin B3 +233.3%
Contains more FolateFolate +650%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.215mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lotus root, cooked, boiled, drained, with salt Okra DV% diff.
Vitamin K 31.3µg 26%
Manganese 0.22mg 0.788mg 25%
Folate 8µg 60µg 13%
Sodium 281mg 7mg 12%
Copper 0.217mg 0.109mg 12%
Magnesium 22mg 57mg 8%
Vitamin B1 0.127mg 0.2mg 6%
Calcium 26mg 82mg 6%
Vitamin C 27.4mg 23mg 5%
Iron 0.9mg 0.62mg 4%
Vitamin B3 0.3mg 1mg 4%
Vitamin B2 0.01mg 0.06mg 4%
Vitamin A 0µg 36µg 4%
Carbs 16.02g 7.45g 3%
Choline 25.4mg 12.3mg 2%
Vitamin E 0.27mg 2%
Calories 66kcal 33kcal 2%
Phosphorus 78mg 61mg 2%
Zinc 0.33mg 0.58mg 2%
Potassium 363mg 299mg 2%
Vitamin B5 0.302mg 0.245mg 1%
Fructose 0.57g 1%
Protein 1.58g 1.93g 1%
Fats 0.07g 0.19g 0%
Net carbs 12.92g 4.25g N/A
Sugar 1.48g N/A
Fiber 3.1g 3.2g 0%
Starch 0.34g 0%
Selenium 0.6µg 0.7µg 0%
Vitamin B6 0.218mg 0.215mg 0%
Saturated fat 0.021g 0.026g 0%
Monounsaturated fat 0.014g 0.017g 0%
Polyunsaturated fat 0.014g 0.027g 0%
Tryptophan 0.012mg 0.017mg 0%
Threonine 0.031mg 0.065mg 0%
Isoleucine 0.033mg 0.069mg 0%
Leucine 0.042mg 0.105mg 0%
Lysine 0.057mg 0.081mg 0%
Methionine 0.014mg 0.021mg 0%
Phenylalanine 0.028mg 0.065mg 0%
Valine 0.034mg 0.091mg 0%
Histidine 0.023mg 0.031mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
16% 81%
Protein: 1.58 g
Fats: 0.07 g
Carbs: 16.02 g
Water: 81.42 g
Other: 0.91 g
Okra
Okra
3
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 +115%
Contains more ProteinProtein +22.2%
Contains more FatsFats +171.4%
~equal in Water ~89.58g
~equal in Other ~0.85g

Fat Type Comparison

Fat type breakdown side-by-side comparison
43% 29% 29%
Saturated fat: Sat. Fat 0.021 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.014 g
Okra
Okra
2
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 -19.2%
Contains more Mono. FatMonounsaturated fat +21.4%
Contains more Poly. FatPolyunsaturated fat +92.9%

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. Lotus root, cooked, boiled, drained, with salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168536/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.