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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

Minestrone 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 2.1% 4.2% 11% 14% 17% 8.5% 9.9% 33% 20% 0%
Okra
10
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 +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.
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 1.7% 16% 0% 0% 5.5% 4.2% 7.3% 8.4% 9.5% 0% 0% 11% 0%
Okra
10
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 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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 5% 91%
Protein: 1.77 g
Fats: 1.04 g
Carbs: 4.66 g
Water: 91.33 g
Other: 1.2 g
Okra
2
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 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
23% 30% 47%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.46 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 +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.
Minestrone Okra
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Minestrone Okra 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?

ok
ok
is better in case of low diet
Minestrone 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
5%
Minestrone
29%
Okra
Minerals Daily Need Coverage Score
12%
Minestrone
30%
Okra

Comparison summary

Which food is lower in Cholesterol?
Okra
Okra is lower in Cholesterol (difference - 1mg)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 247mg)
Which food is lower in Saturated fat?
Okra
Okra is lower in Saturated fat (difference - 0.204g)
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 Sugar?
Minestrone
Minestrone is lower in Sugar (difference - 1.48g)
Which food is lower in glycemic index?
Minestrone
Minestrone is lower in glycemic index (difference - 47)
Which food is cheaper?
Minestrone
Minestrone is cheaper (difference - $1)

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. Minestrone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172913/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.