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  6. Corn raw vs. Okra

Corn raw vs. Okra — In-Depth Nutrition Comparison

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A recap on differences between corn raw and okra

  • Corn raw is higher in vitamin B5, yet okra is higher in manganese, vitamin K, vitamin C, vitamin A, vitamin B6, calcium, and copper.
  • Okra covers your daily manganese needs 27% more than corn raw.
  • Corn raw contains 3 times more vitamin B5 than okra. While corn raw contains 0.717mg of vitamin B5, okra contains only 0.245mg.

Food varieties used in this article are Corn, sweet, yellow, raw and Okra, raw.

Infographic

Corn raw 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 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
Okra
Okra
9
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 PhosphorusPhosphorus +45.9%
Contains more MagnesiumMagnesium +54.1%
Contains more CalciumCalcium +4000%
Contains more PotassiumPotassium +10.7%
Contains more IronIron +19.2%
Contains more CopperCopper +101.9%
Contains more ZincZinc +26.1%
Contains less SodiumSodium -53.3%
Contains more ManganeseManganese +383.4%
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 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
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 B3Vitamin B3 +77%
Contains more Vitamin B5Vitamin B5 +192.7%
Contains more CholineCholine +87%
Contains more Vitamin CVitamin C +238.2%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin EVitamin E +285.7%
Contains more Vitamin B1Vitamin B1 +29%
Contains more Vitamin B6Vitamin B6 +131.2%
Contains more Vitamin KVitamin K +10333.3%
Contains more FolateFolate +42.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.06mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Corn raw Okra DV% diff.
Manganese 0.163mg 0.788mg 27%
Vitamin K 0.3µg 31.3µg 26%
Vitamin C 6.8mg 23mg 18%
Vitamin B6 0.093mg 0.215mg 9%
Vitamin B5 0.717mg 0.245mg 9%
Calcium 2mg 82mg 8%
Copper 0.054mg 0.109mg 6%
Folate 42µg 60µg 5%
Magnesium 37mg 57mg 5%
Vitamin B3 1.77mg 1mg 5%
Fiber 2g 3.2g 5%
Carbs 18.7g 7.45g 4%
Vitamin B1 0.155mg 0.2mg 4%
Phosphorus 89mg 61mg 4%
Calories 86kcal 33kcal 3%
Protein 3.27g 1.93g 3%
Polyunsaturated fat 0.487g 0.027g 3%
Vitamin A 9µg 36µg 3%
Fructose 1.94g 0.57g 2%
Starch 5.7g 0.34g 2%
Fats 1.35g 0.19g 2%
Choline 23mg 12.3mg 2%
Vitamin E 0.07mg 0.27mg 1%
Zinc 0.46mg 0.58mg 1%
Iron 0.52mg 0.62mg 1%
Potassium 270mg 299mg 1%
Saturated fat 0.325g 0.026g 1%
Monounsaturated fat 0.432g 0.017g 1%
Net carbs 16.7g 4.25g N/A
Sugar 6.26g 1.48g N/A
Sodium 15mg 7mg 0%
Selenium 0.6µg 0.7µg 0%
Vitamin B2 0.055mg 0.06mg 0%
Tryptophan 0.023mg 0.017mg 0%
Threonine 0.129mg 0.065mg 0%
Isoleucine 0.129mg 0.069mg 0%
Leucine 0.348mg 0.105mg 0%
Lysine 0.137mg 0.081mg 0%
Methionine 0.067mg 0.021mg 0%
Phenylalanine 0.15mg 0.065mg 0%
Valine 0.185mg 0.091mg 0%
Histidine 0.089mg 0.031mg 0%
Omega-3 - ALA 0.014g N/A
Omega-6 - Linoleic acid 0.468g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Okra
Okra
2
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 ProteinProtein +69.4%
Contains more FatsFats +610.5%
Contains more CarbsCarbs +151%
Contains more WaterWater +17.8%
Contains more OtherOther +34.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 g
Okra
Okra
1
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 more Mono. FatMonounsaturated fat +2441.2%
Contains more Poly. FatPolyunsaturated fat +1703.7%
Contains less Sat. FatSaturated fat -92%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
48% 7% 29% 16%
Starch: 5.7 g
Sucrose: 0.89 g
Glucose: 3.43 g
Fructose: 1.94 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Okra
Okra
0
19% 33% 17% 31%
Starch: 0.34 g
Sucrose: 0.6 g
Glucose: 0.32 g
Fructose: 0.57 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +1576.5%
Contains more SucroseSucrose +48.3%
Contains more GlucoseGlucose +971.9%
Contains more FructoseFructose +240.4%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.