Brazil nut vs. Okra — In-Depth Nutrition Comparison
Compare
What are the main differences between brazil nut and okra?
- Brazil nut is richer in selenium, copper, phosphorus, magnesium, vitamin E, vitamin B1, and zinc, while okra is higher in vitamin K and vitamin C.
- Brazil nut's daily need coverage for selenium is 3484% higher.
- Okra has 621 times less saturated fat than brazil nut. Brazil nut has 16.134g of saturated fat, while okra has 0.026g.
We used Nuts, brazilnuts, dried, unblanched and Okra, raw types in this comparison.
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.
| Contains more MagnesiumMagnesium | +559.6% |
| Contains more CalciumCalcium | +95.1% |
| Contains more PotassiumPotassium | +120.4% |
| Contains more IronIron | +291.9% |
| Contains more CopperCopper | +1499.1% |
| Contains more ZincZinc | +600% |
| Contains more PhosphorusPhosphorus | +1088.5% |
| Contains less SodiumSodium | -57.1% |
| Contains more ManganeseManganese | +55.2% |
| Contains more SeleniumSelenium | +273757.1% |
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 EVitamin E | +1992.6% |
| Contains more Vitamin B1Vitamin B1 | +208.5% |
| Contains more CholineCholine | +134.1% |
| Contains more Vitamin CVitamin C | +3185.7% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +71.4% |
| Contains more Vitamin B3Vitamin B3 | +239% |
| Contains more Vitamin B5Vitamin B5 | +33.2% |
| Contains more Vitamin B6Vitamin B6 | +112.9% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +172.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
14.32 g
Fats:
67.1 g
Carbs:
11.74 g
Water:
3.42 g
Other:
3.42 g
Protein:
1.93 g
Fats:
0.19 g
Carbs:
7.45 g
Water:
89.58 g
Other:
0.85 g
| Contains more ProteinProtein | +642% |
| Contains more FatsFats | +35215.8% |
| Contains more CarbsCarbs | +57.6% |
| Contains more OtherOther | +302.4% |
| Contains more WaterWater | +2519.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
16.134 g
Monounsaturated fat:
Mono. Fat
23.879 g
Polyunsaturated fat:
Poly. Fat
24.399 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 | +140364.7% |
| Contains more Poly. FatPolyunsaturated fat | +90266.7% |
| Contains less Sat. FatSaturated fat | -99.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0.25 g
Sucrose:
2.33 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
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 SucroseSucrose | +288.3% |
| Contains more StarchStarch | +36% |
| 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.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Saturated fat |
|
||
| Lower in price |
|
||
| Rich in vitamins |
|
||
| Lower in Sodium |
|
||
| Lower in Glycemic Index |
|
||
| Rich in minerals |
|
||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 1917µg | 0.7µg | 3484% |
| Copper | 1.743mg | 0.109mg | 182% |
| Polyunsaturated fat | 24.399g | 0.027g | 162% |
| Fats | 67.1g | 0.19g | 103% |
| Phosphorus | 725mg | 61mg | 95% |
| Magnesium | 376mg | 57mg | 76% |
| Saturated fat | 16.134g | 0.026g | 73% |
| Monounsaturated fat | 23.879g | 0.017g | 60% |
| Vitamin E | 5.65mg | 0.27mg | 36% |
| Vitamin B1 | 0.617mg | 0.2mg | 35% |
| Zinc | 4.06mg | 0.58mg | 32% |
| Calories | 659kcal | 33kcal | 31% |
| Vitamin K | 0µg | 31.3µg | 26% |
| Protein | 14.32g | 1.93g | 25% |
| Vitamin C | 0.7mg | 23mg | 25% |
| Iron | 2.43mg | 0.62mg | 23% |
| Manganese | 1.223mg | 0.788mg | 19% |
| Fiber | 7.5g | 3.2g | 17% |
| Potassium | 659mg | 299mg | 11% |
| Folate | 22µg | 60µg | 10% |
| Vitamin B6 | 0.101mg | 0.215mg | 9% |
| Calcium | 160mg | 82mg | 8% |
| Vitamin A | 0µg | 36µg | 4% |
| Vitamin B3 | 0.295mg | 1mg | 4% |
| Choline | 28.8mg | 12.3mg | 3% |
| Vitamin B2 | 0.035mg | 0.06mg | 2% |
| Vitamin B5 | 0.184mg | 0.245mg | 1% |
| Fructose | 0g | 0.57g | 1% |
| Carbs | 11.74g | 7.45g | 1% |
| Net carbs | 4.24g | 4.25g | N/A |
| Sugar | 2.33g | 1.48g | N/A |
| Starch | 0.25g | 0.34g | 0% |
| Sodium | 3mg | 7mg | 0% |
| Tryptophan | 0.135mg | 0.017mg | 0% |
| Threonine | 0.365mg | 0.065mg | 0% |
| Isoleucine | 0.518mg | 0.069mg | 0% |
| Leucine | 1.19mg | 0.105mg | 0% |
| Lysine | 0.49mg | 0.081mg | 0% |
| Methionine | 1.124mg | 0.021mg | 0% |
| Phenylalanine | 0.639mg | 0.065mg | 0% |
| Valine | 0.76mg | 0.091mg | 0% |
| Histidine | 0.409mg | 0.031mg | 0% |
| Omega-3 - ALA | 0.018g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.018g | N/A | |
| Omega-6 - Linoleic acid | 23.859g | N/A |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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
27%
29%
Minerals Daily Need Coverage Score
1208%
30%
Comparison summary
Which food is lower in Sugar?
Okra is lower in Sugar (difference - 0.85g)
Which food is lower in Saturated fat?
Okra is lower in Saturated fat (difference - 16.108g)
Which food is cheaper?
Okra is cheaper (difference - $2.4)
Which food is richer in vitamins?
Okra is relatively richer in vitamins
Which food contains less Sodium?
Brazil nut contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Brazil nut is lower in glycemic index (difference - 10)
Which food is richer in minerals?
Brazil nut is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)