Macadamia vs. Okra — In-Depth Nutrition Comparison
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How are macadamia and okra different?
- Macadamia is higher in manganese, vitamin B1, copper, iron, fiber, phosphorus, and magnesium; however, okra is richer in vitamin C and vitamin A.
- Daily need coverage for manganese for macadamia is 145% higher.
- Macadamia contains 464 times more saturated fat than okra. While macadamia contains 12.061g of saturated fat, okra contains only 0.026g.
Nuts, macadamia nuts, raw and Okra, raw are the varieties used in this article.
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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 | +128.1% |
| Contains more PotassiumPotassium | +23.1% |
| Contains more IronIron | +495.2% |
| Contains more CopperCopper | +593.6% |
| Contains more ZincZinc | +124.1% |
| Contains more PhosphorusPhosphorus | +208.2% |
| Contains less SodiumSodium | -28.6% |
| Contains more ManganeseManganese | +424.2% |
| Contains more SeleniumSelenium | +414.3% |
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 | +100% |
| Contains more Vitamin B1Vitamin B1 | +497.5% |
| Contains more Vitamin B2Vitamin B2 | +170% |
| Contains more Vitamin B3Vitamin B3 | +147.3% |
| Contains more Vitamin B5Vitamin B5 | +209.4% |
| Contains more Vitamin B6Vitamin B6 | +27.9% |
| Contains more Vitamin CVitamin C | +1816.7% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more FolateFolate | +445.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Monounsaturated fat | 58.877g | 0.017g | 147% |
| Manganese | 4.131mg | 0.788mg | 145% |
| Fats | 75.77g | 0.19g | 116% |
| Vitamin B1 | 1.195mg | 0.2mg | 83% |
| Copper | 0.756mg | 0.109mg | 72% |
| Saturated fat | 12.061g | 0.026g | 55% |
| Iron | 3.69mg | 0.62mg | 38% |
| Calories | 718kcal | 33kcal | 34% |
| Vitamin K | 31.3µg | 26% | |
| Vitamin C | 1.2mg | 23mg | 24% |
| Fiber | 8.6g | 3.2g | 22% |
| Phosphorus | 188mg | 61mg | 18% |
| Magnesium | 130mg | 57mg | 17% |
| Folate | 11µg | 60µg | 12% |
| Protein | 7.91g | 1.93g | 12% |
| Vitamin B5 | 0.758mg | 0.245mg | 10% |
| Polyunsaturated fat | 1.502g | 0.027g | 10% |
| Vitamin B3 | 2.473mg | 1mg | 9% |
| Vitamin B2 | 0.162mg | 0.06mg | 8% |
| Zinc | 1.3mg | 0.58mg | 7% |
| Vitamin B6 | 0.275mg | 0.215mg | 5% |
| Selenium | 3.6µg | 0.7µg | 5% |
| Vitamin A | 0µg | 36µg | 4% |
| Choline | 12.3mg | 2% | |
| Potassium | 368mg | 299mg | 2% |
| Vitamin E | 0.54mg | 0.27mg | 2% |
| Carbs | 13.82g | 7.45g | 2% |
| Fructose | 0.07g | 0.57g | 1% |
| Net carbs | 5.22g | 4.25g | N/A |
| Calcium | 85mg | 82mg | 0% |
| Sugar | 4.57g | 1.48g | N/A |
| Starch | 1.05g | 0.34g | 0% |
| Sodium | 5mg | 7mg | 0% |
| Tryptophan | 0.067mg | 0.017mg | 0% |
| Threonine | 0.37mg | 0.065mg | 0% |
| Isoleucine | 0.314mg | 0.069mg | 0% |
| Leucine | 0.602mg | 0.105mg | 0% |
| Lysine | 0.018mg | 0.081mg | 0% |
| Methionine | 0.023mg | 0.021mg | 0% |
| Phenylalanine | 0.665mg | 0.065mg | 0% |
| Valine | 0.363mg | 0.091mg | 0% |
| Histidine | 0.195mg | 0.031mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +309.8% |
| Contains more FatsFats | +39778.9% |
| Contains more CarbsCarbs | +85.5% |
| Contains more OtherOther | +34.1% |
| Contains more WaterWater | +6486.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +346235.3% |
| Contains more Poly. FatPolyunsaturated fat | +5463% |
| Contains less Sat. FatSaturated fat | -99.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +208.8% |
| Contains more SucroseSucrose | +638.3% |
| Contains more GlucoseGlucose | +357.1% |
| Contains more FructoseFructose | +714.3% |
~equal in
Lactose
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~equal in
Maltose
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~equal in
Galactose
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