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  6. Corn vs. Okra

Corn vs. Okra — In-Depth Nutrition Comparison

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What are the main differences between Corn and Okra?

  • Corn is richer in Vitamin B5, while Okra is higher in Manganese, Vitamin K, Vitamin C, Folate, Vitamin B1, Calcium, Magnesium, Copper, and Vitamin B6.
  • Okra's daily need coverage for Manganese is 27% higher.
  • Okra has 3 times less Vitamin B5 than Corn. Corn has 0.792mg of Vitamin B5, while Okra has 0.245mg.

We used Corn, sweet, yellow, cooked, boiled, drained, without salt and Okra, raw types in this comparison.

Infographic

Corn 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.
Corn
Corn
3
:
7
Okra
Okra
Contains more Phosphorus +26.2%
Contains less Sodium -85.7%
Contains more Calcium +2633.3%
Contains more Iron +37.8%
Contains more Magnesium +119.2%
Contains more Potassium +37.2%
Contains more Copper +122.4%
Contains more Manganese +371.9%
Contains more Selenium +250%
Equal in Zinc - 0.58
Corn
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 17% 19% 33% 20% 1% 17% 17% 22% 2%
Okra
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Contains more Phosphorus +26.2%
Contains less Sodium -85.7%
Contains more Calcium +2633.3%
Contains more Iron +37.8%
Contains more Magnesium +119.2%
Contains more Potassium +37.2%
Contains more Copper +122.4%
Contains more Manganese +371.9%
Contains more Selenium +250%
Equal in Zinc - 0.58

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.
Corn
Corn
2
:
8
Okra
Okra
Contains more Vitamin B3 +68.3%
Contains more Vitamin B5 +223.3%
Contains more Vitamin A +172.2%
Contains more Vitamin E +200%
Contains more Vitamin C +318.2%
Contains more Vitamin B1 +115.1%
Contains more Vitamin B6 +54.7%
Contains more Folate +160.9%
Contains more Vitamin K +7725%
Equal in Vitamin B2 - 0.06
Corn
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 2% 0% 19% 24% 14% 32% 48% 33% 18% 0% 1%
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 B3 +68.3%
Contains more Vitamin B5 +223.3%
Contains more Vitamin A +172.2%
Contains more Vitamin E +200%
Contains more Vitamin C +318.2%
Contains more Vitamin B1 +115.1%
Contains more Vitamin B6 +54.7%
Contains more Folate +160.9%
Contains more Vitamin K +7725%
Equal in Vitamin B2 - 0.06

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Corn
Corn
3
:
2
Okra
Okra
Contains more Protein +76.7%
Contains more Fats +689.5%
Contains more Carbs +181.6%
Contains more Water +22%
Contains more Other +21.4%
Corn
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 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 Protein +76.7%
Contains more Fats +689.5%
Contains more Carbs +181.6%
Contains more Water +22%
Contains more Other +21.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Corn
Corn
2
:
1
Okra
Okra
Contains more Monounsaturated Fat +2100%
Contains more Polyunsaturated fat +2133.3%
Contains less Saturated Fat -86.8%
Corn
17% 32% 51%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.374 g
Polyunsaturated fat: 0.603 g
Okra
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Contains more Monounsaturated Fat +2100%
Contains more Polyunsaturated fat +2133.3%
Contains less Saturated Fat -86.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Corn
Corn
5
:
0
Okra
Okra
Contains more Starch +2008.8%
Contains more Sucrose +356.7%
Contains more Glucose +162.5%
Contains more Fructose +38.6%
Contains more Maltose +∞%
Corn
61% 23% 7% 7%
Starch: 7.17 g
Sucrose: 2.74 g
Glucose: 0.84 g
Fructose: 0.79 g
Lactose: 0 g
Maltose: 0.17 g
Galactose: 0 g
Okra
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 Starch +2008.8%
Contains more Sucrose +356.7%
Contains more Glucose +162.5%
Contains more Fructose +38.6%
Contains more Maltose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Corn Okra Opinion
Net carbs 18.58g 4.25g Corn
Protein 3.41g 1.93g Corn
Fats 1.5g 0.19g Corn
Carbs 20.98g 7.45g Corn
Calories 96kcal 33kcal Corn
Starch 7.17g 0.34g Corn
Fructose 0.79g 0.57g Corn
Sugar 4.54g 1.48g Okra
Fiber 2.4g 3.2g Okra
Calcium 3mg 82mg Okra
Iron 0.45mg 0.62mg Okra
Magnesium 26mg 57mg Okra
Phosphorus 77mg 61mg Corn
Potassium 218mg 299mg Okra
Sodium 1mg 7mg Corn
Zinc 0.62mg 0.58mg Corn
Copper 0.049mg 0.109mg Okra
Manganese 0.167mg 0.788mg Okra
Selenium 0.2µg 0.7µg Okra
Vitamin A 263IU 716IU Okra
Vitamin A RAE 13µg 36µg Okra
Vitamin E 0.09mg 0.27mg Okra
Vitamin C 5.5mg 23mg Okra
Vitamin B1 0.093mg 0.2mg Okra
Vitamin B2 0.057mg 0.06mg Okra
Vitamin B3 1.683mg 1mg Corn
Vitamin B5 0.792mg 0.245mg Corn
Vitamin B6 0.139mg 0.215mg Okra
Folate 23µg 60µg Okra
Vitamin K 0.4µg 31.3µg Okra
Tryptophan 0.023mg 0.017mg Corn
Threonine 0.133mg 0.065mg Corn
Isoleucine 0.133mg 0.069mg Corn
Leucine 0.358mg 0.105mg Corn
Lysine 0.141mg 0.081mg Corn
Methionine 0.069mg 0.021mg Corn
Phenylalanine 0.155mg 0.065mg Corn
Valine 0.191mg 0.091mg Corn
Histidine 0.091mg 0.031mg Corn
Saturated Fat 0.197g 0.026g Okra
Monounsaturated Fat 0.374g 0.017g Corn
Polyunsaturated fat 0.603g 0.027g Corn

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Corn 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
17%
Corn
33%
Okra
Minerals Daily Need Coverage Score
14%
Corn
30%
Okra

Comparison summary

Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 3.06g)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.171g)
Which food is cheaper?
Okra
Okra is cheaper (difference - $0.2)
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 contains less Sodium?
Corn
Corn contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Corn
Corn is lower in glycemic index (difference - 52)
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. Corn - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/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.