Minestrone vs. Okra — In-Depth Nutrition Comparison
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How are minestrone and okra different?
- Okra is higher than minestrone in manganese, vitamin C, vitamin B1, vitamin B6, magnesium, folate, fiber, calcium, and copper.
- Okra covers your daily need for manganese, 28% more than minestrone.
- Minestrone contains 36 times more sodium than okra. Minestrone contains 254mg of sodium, while okra contains 7mg.
Soup, minestrone, canned, prepared with equal volume water and Okra, raw types were used in this article.
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.
| Contains more MagnesiumMagnesium | +1800% |
| Contains more CalciumCalcium | +485.7% |
| Contains more PotassiumPotassium | +130% |
| Contains more IronIron | +63.2% |
| Contains more CopperCopper | +113.7% |
| Contains more ZincZinc | +87.1% |
| Contains more PhosphorusPhosphorus | +165.2% |
| Contains less SodiumSodium | -97.2% |
| Contains more ManganeseManganese | +418.4% |
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.
| Contains more Vitamin AVitamin A | +36.1% |
| Contains more Vitamin CVitamin C | +4500% |
| Contains more Vitamin B1Vitamin B1 | +809.1% |
| Contains more Vitamin B2Vitamin B2 | +233.3% |
| Contains more Vitamin B3Vitamin B3 | +155.8% |
| Contains more Vitamin B5Vitamin B5 | +75% |
| Contains more Vitamin B6Vitamin B6 | +424.4% |
| Contains more FolateFolate | +300% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.77 g
Fats:
1.04 g
Carbs:
4.66 g
Water:
91.33 g
Other:
1.2 g
Protein:
1.93 g
Fats:
0.19 g
Carbs:
7.45 g
Water:
89.58 g
Other:
0.85 g
| Contains more FatsFats | +447.4% |
| Contains more OtherOther | +41.2% |
| Contains more CarbsCarbs | +59.9% |
~equal in
Protein
~1.93g
~equal in
Water
~89.58g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.23 g
Monounsaturated fat:
Mono. Fat
0.29 g
Polyunsaturated fat:
Poly. Fat
0.46 g
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 | +1605.9% |
| Contains more Poly. FatPolyunsaturated fat | +1603.7% |
| Contains less Sat. FatSaturated fat | -88.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 0.152mg | 0.788mg | 28% |
| Vitamin K | 31.3µg | 26% | |
| Vitamin C | 0.5mg | 23mg | 25% |
| Vitamin B1 | 0.022mg | 0.2mg | 15% |
| Vitamin B6 | 0.041mg | 0.215mg | 13% |
| Magnesium | 3mg | 57mg | 13% |
| Fiber | 0.4g | 3.2g | 11% |
| Sodium | 254mg | 7mg | 11% |
| Folate | 15µg | 60µg | 11% |
| Calcium | 14mg | 82mg | 7% |
| Copper | 0.051mg | 0.109mg | 6% |
| Potassium | 130mg | 299mg | 5% |
| Phosphorus | 23mg | 61mg | 5% |
| Vitamin B3 | 0.391mg | 1mg | 4% |
| Vitamin B2 | 0.018mg | 0.06mg | 3% |
| Iron | 0.38mg | 0.62mg | 3% |
| Polyunsaturated fat | 0.46g | 0.027g | 3% |
| Zinc | 0.31mg | 0.58mg | 2% |
| Choline | 12.3mg | 2% | |
| Vitamin E | 0.27mg | 2% | |
| Vitamin B5 | 0.14mg | 0.245mg | 2% |
| Saturated fat | 0.23g | 0.026g | 1% |
| Monounsaturated fat | 0.29g | 0.017g | 1% |
| Fructose | 0.57g | 1% | |
| Selenium | 0.7µg | 1% | |
| Vitamin A | 49µg | 36µg | 1% |
| Carbs | 4.66g | 7.45g | 1% |
| Fats | 1.04g | 0.19g | 1% |
| Calories | 34kcal | 33kcal | 0% |
| Protein | 1.77g | 1.93g | 0% |
| Net carbs | 4.26g | 4.25g | N/A |
| Cholesterol | 1mg | 0mg | 0% |
| Sugar | 1.48g | N/A | |
| Starch | 0.34g | 0% | |
| Tryptophan | 0.013mg | 0.017mg | 0% |
| Threonine | 0.043mg | 0.065mg | 0% |
| Isoleucine | 0.054mg | 0.069mg | 0% |
| Leucine | 0.098mg | 0.105mg | 0% |
| Lysine | 0.076mg | 0.081mg | 0% |
| Methionine | 0.018mg | 0.021mg | 0% |
| Phenylalanine | 0.064mg | 0.065mg | 0% |
| Valine | 0.074mg | 0.091mg | 0% |
| Histidine | 0.03mg | 0.031mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
5%
29%
Minerals Daily Need Coverage Score
12%
30%
Comparison summary
Which food is lower in Cholesterol?
Okra is lower in Cholesterol (difference - 1mg)
Which food contains less Sodium?
Okra contains less Sodium (difference - 247mg)
Which food is lower in Saturated fat?
Okra is lower in Saturated fat (difference - 0.204g)
Which food is richer in minerals?
Okra is relatively richer in minerals
Which food is richer in vitamins?
Okra is relatively richer in vitamins
Which food is lower in Sugar?
Minestrone is lower in Sugar (difference - 1.48g)
Which food is lower in glycemic index?
Minestrone is lower in glycemic index (difference - 47)
Which food is cheaper?
Minestrone is cheaper (difference - $1)