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  6. Marmalade vs. Okra

Marmalade vs. Okra — In-Depth Nutrition Comparison

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Differences between Marmalade and Okra

  • Marmalade contains less Manganese, Vitamin K, Vitamin C, Vitamin B1, Vitamin B6, Magnesium, Folate, Fiber, Phosphorus, and Potassium than Okra.
  • Okra's daily need coverage for Manganese is 33% higher.

The food types used in this comparison are Marmalade, orange and Okra, raw.

Infographic

Marmalade 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.
Marmalade
Marmalade
0
:
10
Okra
Okra
Contains more Calcium +115.8%
Contains more Iron +313.3%
Contains more Magnesium +2750%
Contains more Phosphorus +1425%
Contains more Potassium +708.1%
Contains less Sodium -87.5%
Contains more Zinc +1350%
Contains more Copper +21.1%
Contains more Manganese +3840%
Contains more Selenium +16.7%
Marmalade
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 6% 2% 2% 4% 8% 2% 30% 3% 4%
Okra
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Contains more Calcium +115.8%
Contains more Iron +313.3%
Contains more Magnesium +2750%
Contains more Phosphorus +1425%
Contains more Potassium +708.1%
Contains less Sodium -87.5%
Contains more Zinc +1350%
Contains more Copper +21.1%
Contains more Manganese +3840%
Contains more Selenium +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.
Marmalade
Marmalade
0
:
10
Okra
Okra
Contains more Vitamin A +1054.8%
Contains more Vitamin E +350%
Contains more Vitamin C +379.2%
Contains more Vitamin B1 +3900%
Contains more Vitamin B2 +140%
Contains more Vitamin B3 +1823.1%
Contains more Vitamin B5 +1533.3%
Contains more Vitamin B6 +1031.6%
Contains more Folate +566.7%
Contains more Vitamin K +∞%
Marmalade
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 2% 0% 16% 2% 6% 1% 1% 5% 7% 0% 0%
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 +1054.8%
Contains more Vitamin E +350%
Contains more Vitamin C +379.2%
Contains more Vitamin B1 +3900%
Contains more Vitamin B2 +140%
Contains more Vitamin B3 +1823.1%
Contains more Vitamin B5 +1533.3%
Contains more Vitamin B6 +1031.6%
Contains more Folate +566.7%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Marmalade
Marmalade
1
:
4
Okra
Okra
Contains more Carbs +789.9%
Contains more Protein +543.3%
Contains more Fats +∞%
Contains more Water +169.8%
Contains more Other +325%
Marmalade
66% 33%
Protein: 0.3 g
Fats: 0 g
Carbs: 66.3 g
Water: 33.2 g
Other: 0.2 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 Carbs +789.9%
Contains more Protein +543.3%
Contains more Fats +∞%
Contains more Water +169.8%
Contains more Other +325%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Marmalade Okra Opinion
Net carbs 65.6g 4.25g Marmalade
Protein 0.3g 1.93g Okra
Fats 0g 0.19g Okra
Carbs 66.3g 7.45g Marmalade
Calories 246kcal 33kcal Marmalade
Starch 0.34g Okra
Fructose 0.57g Okra
Sugar 60g 1.48g Okra
Fiber 0.7g 3.2g Okra
Calcium 38mg 82mg Okra
Iron 0.15mg 0.62mg Okra
Magnesium 2mg 57mg Okra
Phosphorus 4mg 61mg Okra
Potassium 37mg 299mg Okra
Sodium 56mg 7mg Okra
Zinc 0.04mg 0.58mg Okra
Copper 0.09mg 0.109mg Okra
Manganese 0.02mg 0.788mg Okra
Selenium 0.6µg 0.7µg Okra
Vitamin A 62IU 716IU Okra
Vitamin A RAE 3µg 36µg Okra
Vitamin E 0.06mg 0.27mg Okra
Vitamin C 4.8mg 23mg Okra
Vitamin B1 0.005mg 0.2mg Okra
Vitamin B2 0.025mg 0.06mg Okra
Vitamin B3 0.052mg 1mg Okra
Vitamin B5 0.015mg 0.245mg Okra
Vitamin B6 0.019mg 0.215mg Okra
Folate 9µg 60µg Okra
Vitamin K 0µg 31.3µg Okra
Tryptophan 0.003mg 0.017mg Okra
Threonine 0.005mg 0.065mg Okra
Isoleucine 0.008mg 0.069mg Okra
Leucine 0.007mg 0.105mg Okra
Lysine 0.015mg 0.081mg Okra
Methionine 0.006mg 0.021mg Okra
Phenylalanine 0.01mg 0.065mg Okra
Valine 0.013mg 0.091mg Okra
Histidine 0.006mg 0.031mg Okra
Saturated Fat 0g 0.026g Marmalade
Monounsaturated Fat 0g 0.017g Okra
Polyunsaturated fat 0g 0.027g Okra

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marmalade 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
3%
Marmalade
33%
Okra
Minerals Daily Need Coverage Score
7%
Marmalade
30%
Okra

Comparison summary

Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 58.52g)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 49mg)
Which food is cheaper?
Okra
Okra is cheaper (difference - $1.2)
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 is lower in Saturated Fat?
Marmalade
Marmalade is lower in Saturated Fat (difference - 0.026g)
Which food is lower in glycemic index?
Marmalade
Marmalade is lower in glycemic index (difference - 43)
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. Marmalade - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168819/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.