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Margarine vs. Okra — In-Depth Nutrition Comparison

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A recap on differences between margarine and okra

  • Margarine is higher in vitamin E, vitamin A, and vitamin K, yet okra is higher in vitamin C, vitamin B6, vitamin B1, folate, magnesium, and fiber.
  • Margarine covers your daily saturated fat needs 76% more than okra.
  • Margarine contains 33 times more vitamin E than okra. While margarine contains 9mg of vitamin E, okra contains only 0.27mg.
  • The amount of saturated fat in okra is lower.

Food varieties used in this article are Margarine, regular, 80% fat, composite, stick, without salt and Okra, raw.

Infographic

Margarine 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 2.1% 0.9% 1.6% 2.3% 0% 0% 2.1% 0.26% 0% 0%
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 less SodiumSodium -71.4%
Contains more MagnesiumMagnesium +1800%
Contains more CalciumCalcium +2633.3%
Contains more PotassiumPotassium +1561.1%
Contains more IronIron +933.3%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +1120%
Contains more SeleniumSelenium +∞%

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 0.67% 273% 180% 0% 2.5% 8.5% 0.43% 0% 2.1% 13% 233% 0.75% 6.8%
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 AVitamin A +2175%
Contains more Vitamin EVitamin E +3233.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +197.1%
Contains more Vitamin CVitamin C +11400%
Contains more Vitamin B1Vitamin B1 +1900%
Contains more Vitamin B2Vitamin B2 +62.2%
Contains more Vitamin B3Vitamin B3 +4247.8%
Contains more Vitamin B6Vitamin B6 +2288.9%
Contains more FolateFolate +5900%
~equal in Vitamin D ~0µg
~equal in Choline ~12.3mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
81% 17% 2%
Protein: 0.16 g
Fats: 80.71 g
Carbs: 0.7 g
Water: 16.52 g
Other: 1.91 g
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 FatsFats +42378.9%
Contains more OtherOther +124.7%
Contains more ProteinProtein +1106.3%
Contains more CarbsCarbs +964.3%
Contains more WaterWater +442.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 50% 31%
Saturated fat: Sat. Fat 15.189 g
Monounsaturated fat: Mono. Fat 38.877 g
Polyunsaturated fat: Poly. Fat 24.302 g
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 +228588.2%
Contains more Poly. FatPolyunsaturated fat +89907.4%
Contains less Sat. FatSaturated fat -99.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Margarine Okra DV% diff.
Polyunsaturated fat 24.302g 0.027g 162%
Fats 80.71g 0.19g 124%
Monounsaturated fat 38.877g 0.017g 97%
Vitamin A 819µg 36µg 87%
Saturated fat 15.189g 0.026g 69%
Vitamin E 9mg 0.27mg 58%
Vitamin K 93µg 31.3µg 51%
Calories 717kcal 33kcal 34%
Manganese 0.788mg 34%
Vitamin C 0.2mg 23mg 25%
Vitamin B6 0.009mg 0.215mg 16%
Vitamin B1 0.01mg 0.2mg 16%
Folate 1µg 60µg 15%
Fiber 0g 3.2g 13%
Magnesium 3mg 57mg 13%
Copper 0mg 0.109mg 12%
Potassium 18mg 299mg 8%
Calcium 3mg 82mg 8%
Phosphorus 5mg 61mg 8%
Iron 0.06mg 0.62mg 7%
Vitamin B3 0.023mg 1mg 6%
Vitamin B5 0.245mg 5%
Zinc 0mg 0.58mg 5%
Protein 0.16g 1.93g 4%
Vitamin B12 0.1µg 0µg 4%
Carbs 0.7g 7.45g 2%
Vitamin B2 0.037mg 0.06mg 2%
Selenium 0µg 0.7µg 1%
Fructose 0.57g 1%
Net carbs 0.7g 4.25g N/A
Sugar 0g 1.48g N/A
Starch 0.34g 0%
Sodium 2mg 7mg 0%
Trans fat 14.89g 0g N/A
Choline 12.4mg 12.3mg 0%
Tryptophan 0.017mg 0%
Threonine 0.065mg 0%
Isoleucine 0.069mg 0%
Leucine 0.105mg 0%
Lysine 0.081mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.065mg 0%
Valine 0.091mg 0%
Histidine 0.031mg 0%
Omega-3 - DPA 0.006g 0g N/A
Omega-6 - Linoleic acid 21.522g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Margarine Okra
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
55%
Margarine
29%
Okra
Minerals Daily Need Coverage Score
1%
Margarine
30%
Okra

Comparison summary

Which food is richer in minerals?
Okra
Okra is relatively richer in minerals
Which food is lower in Saturated fat?
Okra
Okra is lower in Saturated fat (difference - 15.163g)
Which food is lower in Sugar?
Margarine
Margarine is lower in Sugar (difference - 1.48g)
Which food contains less Sodium?
Margarine
Margarine contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Margarine
Margarine is lower in glycemic index (difference - 0)
Which food is cheaper?
Margarine
Margarine is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Margarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173585/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.