Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Macadamia vs. Okra — In-Depth Nutrition Comparison

Compare

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.

Infographic

Macadamia 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 93% 26% 32% 138% 252% 35% 81% 0.65% 539% 20%
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 +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%
~equal in Calcium ~82mg

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 4% 0% 11% 0% 299% 37% 46% 45% 63% 0% 0% 8.3% 0%
Okra
5
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 +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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 76% 14%
Protein: 7.91 g
Fats: 75.77 g
Carbs: 13.82 g
Water: 1.36 g
Other: 1.14 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 +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
17% 81% 2%
Saturated fat: Sat. Fat 12.061 g
Monounsaturated fat: Mono. Fat 58.877 g
Polyunsaturated fat: Poly. Fat 1.502 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 +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
19% 79%
Starch: 1.05 g
Sucrose: 4.43 g
Glucose: 0.07 g
Fructose: 0.07 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 +208.8%
Contains more SucroseSucrose +638.3%
Contains more GlucoseGlucose +357.1%
Contains more FructoseFructose +714.3%
~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.
Macadamia 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 Macadamia Okra 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Macadamia 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
40%
Macadamia
29%
Okra
Minerals Daily Need Coverage Score
122%
Macadamia
30%
Okra

Comparison summary

Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 3.09g)
Which food is lower in Saturated fat?
Okra
Okra is lower in Saturated fat (difference - 12.035g)
Which food is cheaper?
Okra
Okra is cheaper (difference - $2)
Which food contains less Sodium?
Macadamia
Macadamia contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Macadamia
Macadamia is lower in glycemic index (difference - 10)
Which food is richer in minerals?
Macadamia
Macadamia 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. Macadamia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170178/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.