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Mixed nuts vs. Okra — In-Depth Nutrition Comparison

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A recap on differences between mixed nuts and okra

  • Mixed nuts are higher in copper, selenium, phosphorus, manganese, vitamin E, vitamin B3, magnesium, and zinc, yet okra is higher in vitamin C.
  • Mixed nuts cover your daily copper needs 89% more than okra.
  • Mixed nuts contain 335 times more saturated fat than okra. While mixed nuts contain 8.711g of saturated fat, okra contains only 0.026g.

Food varieties used in this article are Nuts, mixed nuts, oil roasted, with peanuts, without salt added and Okra, raw.

Infographic

Mixed nuts 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
Okra
0
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 +301.8%
Contains more CalciumCalcium +42.7%
Contains more PotassiumPotassium +111.4%
Contains more IronIron +321%
Contains more CopperCopper +732.1%
Contains more ZincZinc +479.3%
Contains more PhosphorusPhosphorus +647.5%
Contains less SodiumSodium -28.6%
Contains more ManganeseManganese +158.9%
Contains more SeleniumSelenium +4742.9%

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% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
Okra
3
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 EVitamin E +2796.3%
Contains more Vitamin B2Vitamin B2 +226.7%
Contains more Vitamin B3Vitamin B3 +670.9%
Contains more Vitamin B5Vitamin B5 +365.3%
Contains more Vitamin B6Vitamin B6 +63.7%
Contains more FolateFolate +38.3%
Contains more CholineCholine +322.8%
Contains more Vitamin CVitamin C +4500%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +449.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.2mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 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 +938.3%
Contains more FatsFats +28294.7%
Contains more CarbsCarbs +182.6%
Contains more OtherOther +238.8%
Contains more WaterWater +4206.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 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 +167476.5%
Contains more Poly. FatPolyunsaturated fat +54018.5%
Contains less Sat. FatSaturated fat -99.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
50% 50%
Starch: 4.2 g
Sucrose: 4.15 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 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 +1135.3%
Contains more SucroseSucrose +591.7%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~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.
Mixed nuts Okra
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mixed nuts Okra DV% diff.
Polyunsaturated fat 14.612g 0.027g 97%
Copper 0.907mg 0.109mg 89%
Fats 53.95g 0.19g 83%
Monounsaturated fat 28.488g 0.017g 71%
Selenium 33.9µg 0.7µg 60%
Phosphorus 456mg 61mg 56%
Manganese 2.04mg 0.788mg 54%
Vitamin E 7.82mg 0.27mg 50%
Vitamin B3 7.709mg 1mg 42%
Magnesium 229mg 57mg 41%
Saturated fat 8.711g 0.026g 39%
Protein 20.04g 1.93g 36%
Calories 607kcal 33kcal 29%
Zinc 3.36mg 0.58mg 25%
Vitamin C 0.5mg 23mg 25%
Iron 2.61mg 0.62mg 25%
Vitamin K 5.7µg 31.3µg 21%
Vitamin B5 1.14mg 0.245mg 18%
Fiber 7g 3.2g 15%
Vitamin B6 0.352mg 0.215mg 11%
Potassium 632mg 299mg 10%
Vitamin B2 0.196mg 0.06mg 10%
Choline 52mg 12.3mg 7%
Folate 83µg 60µg 6%
Carbs 21.05g 7.45g 5%
Calcium 117mg 82mg 4%
Vitamin A 0µg 36µg 4%
Starch 4.2g 0.34g 2%
Fructose 0g 0.57g 1%
Vitamin B1 0.189mg 0.2mg 1%
Net carbs 14.05g 4.25g N/A
Sugar 4.15g 1.48g N/A
Sodium 5mg 7mg 0%
Trans fat 0.055g 0g N/A
Tryptophan 0.22mg 0.017mg 0%
Threonine 0.703mg 0.065mg 0%
Isoleucine 0.826mg 0.069mg 0%
Leucine 1.656mg 0.105mg 0%
Lysine 0.782mg 0.081mg 0%
Methionine 0.283mg 0.021mg 0%
Phenylalanine 1.182mg 0.065mg 0%
Valine 1.001mg 0.091mg 0%
Histidine 0.572mg 0.031mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mixed nuts 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
50%
Mixed nuts
29%
Okra
Minerals Daily Need Coverage Score
139%
Mixed nuts
30%
Okra

Comparison summary

Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 2.67g)
Which food is lower in Saturated fat?
Okra
Okra is lower in Saturated fat (difference - 8.685g)
Which food is cheaper?
Okra
Okra is cheaper (difference - $2)
Which food contains less Sodium?
Mixed nuts
Mixed nuts contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Mixed nuts
Mixed nuts is lower in glycemic index (difference - 24)
Which food is richer in minerals?
Mixed nuts
Mixed nuts is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.