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Brazil nut vs. Okra — In-Depth Nutrition Comparison

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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

Brazil nut 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 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
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 +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.
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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
Okra
8
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 +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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 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 +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
25% 37% 38%
Saturated fat: Sat. Fat 16.134 g
Monounsaturated fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 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 +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
10% 90%
Starch: 0.25 g
Sucrose: 2.33 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Okra
3
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 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.
Brazil nut Okra
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Brazil nut Okra 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?

ok
ok
is better in case of low diet
Brazil nut Okra
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Brazil nut
29%
Okra
Minerals Daily Need Coverage Score
1208%
Brazil nut
30%
Okra

Comparison summary

Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 0.85g)
Which food is lower in Saturated fat?
Okra
Okra is lower in Saturated fat (difference - 16.108g)
Which food is cheaper?
Okra
Okra is cheaper (difference - $2.4)
Which food is richer in vitamins?
Okra
Okra is relatively richer in vitamins
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Brazil nut
Brazil nut is lower in glycemic index (difference - 10)
Which food is richer in minerals?
Brazil nut
Brazil nut is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.