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Millet flour vs. Okra — In-Depth Nutrition Comparison

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A recap on differences between millet flour and okra

  • Millet flour is higher in selenium, copper, iron, phosphorus, vitamin B3, vitamin B5, zinc, and vitamin B1, yet okra is higher in vitamin C and vitamin K.
  • Millet flour covers your daily selenium needs 58% more than okra.
  • Millet flour contains 6 times more iron than okra. While millet flour contains 3.94mg of iron, okra contains only 0.62mg.

Food varieties used in this article are Millet flour and Okra, raw.

Infographic

Millet flour vs Okra infographic
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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 85% 4.2% 20% 148% 178% 72% 122% 0.52% 131% 178%
Okra
2
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 more MagnesiumMagnesium +108.8%
Contains more IronIron +535.5%
Contains more CopperCopper +390.8%
Contains more ZincZinc +353.4%
Contains more PhosphorusPhosphorus +367.2%
Contains less SodiumSodium -42.9%
Contains more ManganeseManganese +27.2%
Contains more SeleniumSelenium +4571.4%
Contains more CalciumCalcium +485.7%
Contains more PotassiumPotassium +33.5%

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% 0% 2.2% 0% 103% 17% 113% 76% 86% 0% 2% 32% 0%
Okra
6
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 B1Vitamin B1 +106.5%
Contains more Vitamin B2Vitamin B2 +21.7%
Contains more Vitamin B3Vitamin B3 +502%
Contains more Vitamin B5Vitamin B5 +417.1%
Contains more Vitamin B6Vitamin B6 +73%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +145.5%
Contains more Vitamin KVitamin K +3812.5%
Contains more FolateFolate +42.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 4% 75% 9%
Protein: 10.75 g
Fats: 4.25 g
Carbs: 75.12 g
Water: 8.67 g
Other: 1.21 g
Okra
1
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 ProteinProtein +457%
Contains more FatsFats +2136.8%
Contains more CarbsCarbs +908.3%
Contains more OtherOther +42.4%
Contains more WaterWater +933.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 23% 64%
Saturated fat: Sat. Fat 0.536 g
Monounsaturated fat: Mono. Fat 0.924 g
Polyunsaturated fat: Poly. Fat 2.618 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 +5335.3%
Contains more Poly. FatPolyunsaturated fat +9596.3%
Contains less Sat. FatSaturated fat -95.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
98% 2%
Starch: 69.88 g
Sucrose: 0.3 g
Glucose: 1.26 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0.11 g
Galactose: 0 g
Okra
2
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 StarchStarch +20452.9%
Contains more GlucoseGlucose +293.8%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +100%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Millet flour Okra DV% diff.
Selenium 32.7µg 0.7µg 58%
Copper 0.535mg 0.109mg 47%
Iron 3.94mg 0.62mg 42%
Phosphorus 285mg 61mg 32%
Vitamin B3 6.02mg 1mg 31%
Starch 69.88g 0.34g 29%
Vitamin C 0mg 23mg 26%
Vitamin K 0.8µg 31.3µg 25%
Carbs 75.12g 7.45g 23%
Vitamin B5 1.267mg 0.245mg 20%
Zinc 2.63mg 0.58mg 19%
Protein 10.75g 1.93g 18%
Vitamin B1 0.413mg 0.2mg 18%
Polyunsaturated fat 2.618g 0.027g 17%
Calories 382kcal 33kcal 17%
Magnesium 119mg 57mg 15%
Vitamin B6 0.372mg 0.215mg 12%
Manganese 1.002mg 0.788mg 9%
Calcium 14mg 82mg 7%
Fats 4.25g 0.19g 6%
Folate 42µg 60µg 5%
Vitamin A 36µg 4%
Saturated fat 0.536g 0.026g 2%
Potassium 224mg 299mg 2%
Monounsaturated fat 0.924g 0.017g 2%
Choline 12.3mg 2%
Fructose 0g 0.57g 1%
Fiber 3.5g 3.2g 1%
Vitamin E 0.11mg 0.27mg 1%
Vitamin B2 0.073mg 0.06mg 1%
Net carbs 71.62g 4.25g N/A
Sugar 1.66g 1.48g N/A
Sodium 4mg 7mg 0%
Trans fat 0.002g 0g N/A
Tryptophan 0.17mg 0.017mg 0%
Threonine 0.354mg 0.065mg 0%
Isoleucine 0.473mg 0.069mg 0%
Leucine 1.537mg 0.105mg 0%
Lysine 0.144mg 0.081mg 0%
Methionine 0.319mg 0.021mg 0%
Phenylalanine 0.675mg 0.065mg 0%
Valine 0.584mg 0.091mg 0%
Histidine 0.257mg 0.031mg 0%
Omega-3 - ALA 0.044g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 2.549g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet flour 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
33%
Millet flour
29%
Okra
Minerals Daily Need Coverage Score
94%
Millet flour
30%
Okra

Comparison summary

Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 0.18g)
Which food is lower in Saturated fat?
Okra
Okra is lower in Saturated fat (difference - 0.51g)
Which food is lower in Cholesterol?
Millet flour
Millet flour is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Millet flour
Millet flour contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Millet flour
Millet flour is lower in glycemic index (difference - 70)
Which food is cheaper?
Millet flour
Millet flour is cheaper (difference - $1)
Which food is richer in minerals?
Millet flour
Millet flour is relatively richer in minerals
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. Millet flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172023/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.