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  6. Mango vs. Okra

Mango vs. Okra — In-Depth Nutrition Comparison

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The main differences between Mango and Okra

  • Mango is richer in Vitamin C, yet Okra is richer in Manganese, Vitamin K, Vitamin B1, Magnesium, Vitamin B6, Calcium, Phosphorus, Fiber, and Iron.
  • Daily need coverage for Manganese from Okra is 32% higher.
  • Mango contains 2 times more Vitamin C than Okra. Mango contains 36.4mg of Vitamin C, while Okra contains 23mg.

Food types used in this article are Mangos, raw and Okra, raw.

Infographic

Mango 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.
Mango
Mango
2
:
8
Okra
Okra
Contains less Sodium -85.7%
Contains more Calcium +645.5%
Contains more Iron +287.5%
Contains more Magnesium +470%
Contains more Phosphorus +335.7%
Contains more Potassium +78%
Contains more Zinc +544.4%
Contains more Manganese +1150.8%
Contains more Selenium +16.7%
Equal in Copper - 0.109
Mango
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 6% 8% 6% 15% 1% 3% 37% 9% 4%
Okra
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Contains less Sodium -85.7%
Contains more Calcium +645.5%
Contains more Iron +287.5%
Contains more Magnesium +470%
Contains more Phosphorus +335.7%
Contains more Potassium +78%
Contains more Zinc +544.4%
Contains more Manganese +1150.8%
Contains more Selenium +16.7%
Equal in Copper - 0.109

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.
Mango
Mango
3
:
7
Okra
Okra
Contains more Vitamin A +51.1%
Contains more Vitamin E +233.3%
Contains more Vitamin C +58.3%
Contains more Vitamin B1 +614.3%
Contains more Vitamin B2 +57.9%
Contains more Vitamin B3 +49.5%
Contains more Vitamin B5 +24.4%
Contains more Vitamin B6 +80.7%
Contains more Folate +39.5%
Contains more Vitamin K +645.2%
Mango
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 65% 19% 0% 122% 7% 9% 13% 12% 28% 33% 0% 11%
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 A +51.1%
Contains more Vitamin E +233.3%
Contains more Vitamin C +58.3%
Contains more Vitamin B1 +614.3%
Contains more Vitamin B2 +57.9%
Contains more Vitamin B3 +49.5%
Contains more Vitamin B5 +24.4%
Contains more Vitamin B6 +80.7%
Contains more Folate +39.5%
Contains more Vitamin K +645.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mango
Mango
2
:
3
Okra
Okra
Contains more Fats +100%
Contains more Carbs +101.1%
Contains more Protein +135.4%
Contains more Other +136.1%
Equal in Water - 89.58
Mango
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 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 Fats +100%
Contains more Carbs +101.1%
Contains more Protein +135.4%
Contains more Other +136.1%
Equal in Water - 89.58

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mango
Mango
2
:
1
Okra
Okra
Contains more Monounsaturated Fat +723.5%
Contains more Polyunsaturated fat +163%
Contains less Saturated Fat -71.7%
Mango
30% 46% 23%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.14 g
Polyunsaturated fat: 0.071 g
Okra
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Contains more Monounsaturated Fat +723.5%
Contains more Polyunsaturated fat +163%
Contains less Saturated Fat -71.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Mango
Mango
3
:
1
Okra
Okra
Contains more Sucrose +1061.7%
Contains more Glucose +528.1%
Contains more Fructose +721.1%
Contains more Starch +∞%
Mango
51% 15% 34%
Starch: 0 g
Sucrose: 6.97 g
Glucose: 2.01 g
Fructose: 4.68 g
Lactose: 0 g
Maltose: 0 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 Sucrose +1061.7%
Contains more Glucose +528.1%
Contains more Fructose +721.1%
Contains more Starch +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mango Okra Opinion
Net carbs 13.38g 4.25g Mango
Protein 0.82g 1.93g Okra
Fats 0.38g 0.19g Mango
Carbs 14.98g 7.45g Mango
Calories 60kcal 33kcal Mango
Starch 0.34g Okra
Fructose 4.68g 0.57g Mango
Sugar 13.66g 1.48g Okra
Fiber 1.6g 3.2g Okra
Calcium 11mg 82mg Okra
Iron 0.16mg 0.62mg Okra
Magnesium 10mg 57mg Okra
Phosphorus 14mg 61mg Okra
Potassium 168mg 299mg Okra
Sodium 1mg 7mg Mango
Zinc 0.09mg 0.58mg Okra
Copper 0.111mg 0.109mg Mango
Manganese 0.063mg 0.788mg Okra
Selenium 0.6µg 0.7µg Okra
Vitamin A 1082IU 716IU Mango
Vitamin A RAE 54µg 36µg Mango
Vitamin E 0.9mg 0.27mg Mango
Vitamin C 36.4mg 23mg Mango
Vitamin B1 0.028mg 0.2mg Okra
Vitamin B2 0.038mg 0.06mg Okra
Vitamin B3 0.669mg 1mg Okra
Vitamin B5 0.197mg 0.245mg Okra
Vitamin B6 0.119mg 0.215mg Okra
Folate 43µg 60µg Okra
Vitamin K 4.2µg 31.3µg Okra
Tryptophan 0.013mg 0.017mg Okra
Threonine 0.031mg 0.065mg Okra
Isoleucine 0.029mg 0.069mg Okra
Leucine 0.05mg 0.105mg Okra
Lysine 0.066mg 0.081mg Okra
Methionine 0.008mg 0.021mg Okra
Phenylalanine 0.027mg 0.065mg Okra
Valine 0.042mg 0.091mg Okra
Histidine 0.019mg 0.031mg Okra
Saturated Fat 0.092g 0.026g Okra
Monounsaturated Fat 0.14g 0.017g Mango
Polyunsaturated fat 0.071g 0.027g Mango

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mango 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
26%
Mango
33%
Okra
Minerals Daily Need Coverage Score
9%
Mango
30%
Okra

Comparison summary

Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 12.18g)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.066g)
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?
Mango
Mango contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Mango
Mango is lower in glycemic index (difference - 51)
Which food is cheaper?
Mango
Mango is cheaper (difference - $0.7)
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. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/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.