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  6. Millet raw vs. Okra

Millet raw vs. Okra — In-Depth Nutrition Comparison

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How are millet raw and okra different?

  • Millet raw is higher in copper, manganese, phosphorus, iron, vitamin B3, fiber, vitamin B1, and vitamin B2; however, okra is richer in vitamin C and vitamin K.
  • Daily need coverage for copper for millet raw is 71% higher.
  • Millet raw contains 5 times more iron than okra. While millet raw contains 3.01mg of iron, okra contains only 0.62mg.

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

Infographic

Millet raw 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 81% 2.4% 17% 113% 250% 46% 122% 0.65% 213% 15%
Okra
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 +100%
Contains more IronIron +385.5%
Contains more CopperCopper +588.1%
Contains more ZincZinc +189.7%
Contains more PhosphorusPhosphorus +367.2%
Contains less SodiumSodium -28.6%
Contains more ManganeseManganese +107.1%
Contains more SeleniumSelenium +285.7%
Contains more CalciumCalcium +925%
Contains more PotassiumPotassium +53.3%

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% 1% 0% 105% 67% 89% 51% 89% 0% 2.3% 64% 0%
Okra
Okra
5
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 +110.5%
Contains more Vitamin B2Vitamin B2 +383.3%
Contains more Vitamin B3Vitamin B3 +372%
Contains more Vitamin B5Vitamin B5 +246.1%
Contains more Vitamin B6Vitamin B6 +78.6%
Contains more FolateFolate +41.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +440%
Contains more Vitamin KVitamin K +3377.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Millet raw Okra DV% diff.
Copper 0.75mg 0.109mg 71%
Manganese 1.632mg 0.788mg 37%
Phosphorus 285mg 61mg 32%
Iron 3.01mg 0.62mg 30%
Vitamin C 0mg 23mg 26%
Vitamin K 0.9µg 31.3µg 25%
Vitamin B3 4.72mg 1mg 23%
Carbs 72.85g 7.45g 22%
Fiber 8.5g 3.2g 21%
Vitamin B1 0.421mg 0.2mg 18%
Vitamin B2 0.29mg 0.06mg 18%
Protein 11.02g 1.93g 18%
Calories 378kcal 33kcal 17%
Magnesium 114mg 57mg 14%
Polyunsaturated fat 2.134g 0.027g 14%
Vitamin B6 0.384mg 0.215mg 13%
Vitamin B5 0.848mg 0.245mg 12%
Zinc 1.68mg 0.58mg 10%
Calcium 8mg 82mg 7%
Fats 4.22g 0.19g 6%
Folate 85µg 60µg 6%
Selenium 2.7µg 0.7µg 4%
Vitamin A 0µg 36µg 4%
Potassium 195mg 299mg 3%
Saturated fat 0.723g 0.026g 3%
Choline 12.3mg 2%
Monounsaturated fat 0.773g 0.017g 2%
Fructose 0.57g 1%
Vitamin E 0.05mg 0.27mg 1%
Net carbs 64.35g 4.25g N/A
Sugar 1.48g N/A
Starch 0.34g 0%
Sodium 5mg 7mg 0%
Tryptophan 0.119mg 0.017mg 0%
Threonine 0.353mg 0.065mg 0%
Isoleucine 0.465mg 0.069mg 0%
Leucine 1.4mg 0.105mg 0%
Lysine 0.212mg 0.081mg 0%
Methionine 0.221mg 0.021mg 0%
Phenylalanine 0.58mg 0.065mg 0%
Valine 0.578mg 0.091mg 0%
Histidine 0.236mg 0.031mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 4% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 g
Okra
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 +471%
Contains more FatsFats +2121.1%
Contains more CarbsCarbs +877.9%
Contains more OtherOther +281.2%
Contains more WaterWater +933.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 21% 59%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.773 g
Polyunsaturated fat: Poly. Fat 2.134 g
Okra
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 +4447.1%
Contains more Poly. FatPolyunsaturated fat +7803.7%
Contains less Sat. FatSaturated fat -96.4%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/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.