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  6. Milk vs. Okra

Milk vs. Okra — In-Depth Nutrition Comparison

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Significant differences between Milk and Okra

  • Milk has more Vitamin B12, however, Okra is richer in Manganese, Vitamin K, Vitamin C, Vitamin B1, Folate, Vitamin B6, Fiber, Copper, and Magnesium.
  • Okra covers your daily Manganese needs 34% more than Milk.

Specific food types used in this comparison are Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D and Okra, raw.

Infographic

Milk 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.
Milk
Milk
3
:
7
Okra
Okra
Contains more Calcium +52.4%
Contains more Phosphorus +55.7%
Contains more Selenium +371.4%
Contains more Iron +1966.7%
Contains more Magnesium +418.2%
Contains more Potassium +99.3%
Contains less Sodium -84.1%
Contains more Zinc +38.1%
Contains more Copper +990%
Contains more Manganese +26166.7%
Milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 38% 2% 8% 41% 14% 6% 12% 4% 1% 18%
Okra
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Contains more Calcium +52.4%
Contains more Phosphorus +55.7%
Contains more Selenium +371.4%
Contains more Iron +1966.7%
Contains more Magnesium +418.2%
Contains more Potassium +99.3%
Contains less Sodium -84.1%
Contains more Zinc +38.1%
Contains more Copper +990%
Contains more Manganese +26166.7%

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.
Milk
Milk
4
:
8
Okra
Okra
Contains more Vitamin D +∞%
Contains more Vitamin B2 +208.3%
Contains more Vitamin B5 +47.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +265.3%
Contains more Vitamin E +2600%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +900%
Contains more Vitamin B3 +975.3%
Contains more Vitamin B6 +481.1%
Contains more Folate +1100%
Contains more Vitamin K +31200%
Milk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 1% 36% 0% 5% 43% 2% 22% 9% 4% 59% 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 D +∞%
Contains more Vitamin B2 +208.3%
Contains more Vitamin B5 +47.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +265.3%
Contains more Vitamin E +2600%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +900%
Contains more Vitamin B3 +975.3%
Contains more Vitamin B6 +481.1%
Contains more Folate +1100%
Contains more Vitamin K +31200%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Milk
Milk
3
:
2
Okra
Okra
Contains more Protein +74.6%
Contains more Fats +410.5%
Contains more Carbs +49.3%
Contains more Other +13.3%
Equal in Water - 89.58
Milk
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 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 +74.6%
Contains more Fats +410.5%
Contains more Carbs +49.3%
Contains more Other +13.3%
Equal in Water - 89.58

Fat Type Comparison

Fat type breakdown side-by-side comparison
Milk
Milk
2
:
1
Okra
Okra
Contains more Monounsaturated Fat +1529.4%
Contains more Polyunsaturated fat +29.6%
Contains less Saturated Fat -95.9%
Milk
67% 29% 4%
Saturated Fat: 0.633 g
Monounsaturated Fat: 0.277 g
Polyunsaturated fat: 0.035 g
Okra
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Contains more Monounsaturated Fat +1529.4%
Contains more Polyunsaturated fat +29.6%
Contains less Saturated Fat -95.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Milk
Milk
1
:
4
Okra
Okra
Contains more Lactose +∞%
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Milk
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 5.2 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 Lactose +∞%
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Milk Okra Opinion
Net carbs 4.99g 4.25g Milk
Protein 3.37g 1.93g Milk
Fats 0.97g 0.19g Milk
Carbs 4.99g 7.45g Okra
Calories 42kcal 33kcal Milk
Starch 0.34g Okra
Fructose 0g 0.57g Okra
Sugar 5.2g 1.48g Okra
Fiber 0g 3.2g Okra
Calcium 125mg 82mg Milk
Iron 0.03mg 0.62mg Okra
Magnesium 11mg 57mg Okra
Phosphorus 95mg 61mg Milk
Potassium 150mg 299mg Okra
Sodium 44mg 7mg Okra
Zinc 0.42mg 0.58mg Okra
Copper 0.01mg 0.109mg Okra
Manganese 0.003mg 0.788mg Okra
Selenium 3.3µg 0.7µg Milk
Vitamin A 196IU 716IU Okra
Vitamin A RAE 58µg 36µg Milk
Vitamin E 0.01mg 0.27mg Okra
Vitamin D 48IU 0IU Milk
Vitamin D 1.2µg 0µg Milk
Vitamin C 0mg 23mg Okra
Vitamin B1 0.02mg 0.2mg Okra
Vitamin B2 0.185mg 0.06mg Milk
Vitamin B3 0.093mg 1mg Okra
Vitamin B5 0.361mg 0.245mg Milk
Vitamin B6 0.037mg 0.215mg Okra
Folate 5µg 60µg Okra
Vitamin B12 0.47µg 0µg Milk
Vitamin K 0.1µg 31.3µg Okra
Tryptophan 0.043mg 0.017mg Milk
Threonine 0.143mg 0.065mg Milk
Isoleucine 0.174mg 0.069mg Milk
Leucine 0.319mg 0.105mg Milk
Lysine 0.282mg 0.081mg Milk
Methionine 0.088mg 0.021mg Milk
Phenylalanine 0.174mg 0.065mg Milk
Valine 0.22mg 0.091mg Milk
Histidine 0.101mg 0.031mg Milk
Cholesterol 5mg 0mg Okra
Saturated Fat 0.633g 0.026g Okra
Monounsaturated Fat 0.277g 0.017g Milk
Polyunsaturated fat 0.035g 0.027g Milk
Omega-6 - Linoleic acid 0.027g Milk
Omega-3 - ALA 0.004g Milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Milk 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
16%
Milk
33%
Okra
Minerals Daily Need Coverage Score
14%
Milk
30%
Okra

Comparison summary

Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 3.72g)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 37mg)
Which food is lower in Cholesterol?
Okra
Okra is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.607g)
Which food is richer in vitamins?
Okra
Okra is relatively richer in vitamins
Which food is lower in glycemic index?
Milk
Milk is lower in glycemic index (difference - 31)
Which food is cheaper?
Milk
Milk is cheaper (difference - $0.4)
Which food is richer in minerals?
?
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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.