Oatmeal vs. Okra — In-Depth Nutrition Comparison
Compare
Differences between oatmeal and okra
- Oatmeal has more iron, vitamin B3, vitamin B2, and selenium, while okra has more vitamin K, vitamin C, manganese, magnesium, potassium, and fiber.
- Oatmeal's daily need coverage for iron is 67% higher.
- Okra contains 7 times less selenium than oatmeal. Oatmeal contains 5µg of selenium, while okra contains 0.7µg.
The food types used in this comparison are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Okra, raw.
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 IronIron | +861.3% |
| Contains more PhosphorusPhosphorus | +26.2% |
| Contains more SeleniumSelenium | +614.3% |
| Contains more MagnesiumMagnesium | +119.2% |
| Contains more PotassiumPotassium | +390.2% |
| Contains more CopperCopper | +65.2% |
| Contains less SodiumSodium | -85.7% |
| Contains more ManganeseManganese | +41.2% |
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 AVitamin A | +261.1% |
| Contains more Vitamin B1Vitamin B1 | +30% |
| Contains more Vitamin B2Vitamin B2 | +258.3% |
| Contains more Vitamin B3Vitamin B3 | +202.5% |
| Contains more Vitamin B5Vitamin B5 | +29.4% |
| Contains more Vitamin B6Vitamin B6 | +34.9% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +285.7% |
| Contains more Vitamin KVitamin K | +7725% |
| Contains more FolateFolate | +36.4% |
| Contains more CholineCholine | +161.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 5.96mg | 0.62mg | 67% |
| Vitamin C | 0mg | 23mg | 26% |
| Vitamin K | 0.4µg | 31.3µg | 26% |
| Vitamin B3 | 3.025mg | 1mg | 13% |
| Vitamin B2 | 0.215mg | 0.06mg | 12% |
| Manganese | 0.558mg | 0.788mg | 10% |
| Vitamin A | 130µg | 36µg | 10% |
| Selenium | 5µg | 0.7µg | 8% |
| Potassium | 61mg | 299mg | 7% |
| Magnesium | 26mg | 57mg | 7% |
| Vitamin B6 | 0.29mg | 0.215mg | 6% |
| Fiber | 1.7g | 3.2g | 6% |
| Copper | 0.066mg | 0.109mg | 5% |
| Vitamin B1 | 0.26mg | 0.2mg | 5% |
| Folate | 44µg | 60µg | 4% |
| Starch | 10.37g | 0.34g | 4% |
| Polyunsaturated fat | 0.426g | 0.027g | 3% |
| Calories | 68kcal | 33kcal | 2% |
| Phosphorus | 77mg | 61mg | 2% |
| Fats | 1.36g | 0.19g | 2% |
| Sodium | 49mg | 7mg | 2% |
| Vitamin E | 0.07mg | 0.27mg | 1% |
| Carbs | 11.67g | 7.45g | 1% |
| Monounsaturated fat | 0.391g | 0.017g | 1% |
| Choline | 4.7mg | 12.3mg | 1% |
| Saturated fat | 0.226g | 0.026g | 1% |
| Fructose | 0g | 0.57g | 1% |
| Protein | 2.37g | 1.93g | 1% |
| Vitamin B5 | 0.317mg | 0.245mg | 1% |
| Net carbs | 9.97g | 4.25g | N/A |
| Calcium | 80mg | 82mg | 0% |
| Sugar | 0.46g | 1.48g | N/A |
| Zinc | 0.62mg | 0.58mg | 0% |
| Trans fat | 0.003g | 0g | N/A |
| Tryptophan | 0.04mg | 0.017mg | 0% |
| Threonine | 0.083mg | 0.065mg | 0% |
| Isoleucine | 0.105mg | 0.069mg | 0% |
| Leucine | 0.2mg | 0.105mg | 0% |
| Lysine | 0.135mg | 0.081mg | 0% |
| Methionine | 0.04mg | 0.021mg | 0% |
| Phenylalanine | 0.13mg | 0.065mg | 0% |
| Valine | 0.151mg | 0.091mg | 0% |
| Histidine | 0.057mg | 0.031mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +22.8% |
| Contains more FatsFats | +615.8% |
| Contains more CarbsCarbs | +56.6% |
| Contains more OtherOther | +49.1% |
~equal in
Water
~89.58g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +2200% |
| Contains more Poly. FatPolyunsaturated fat | +1477.8% |
| Contains less Sat. FatSaturated fat | -88.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +2950% |
| Contains more GalactoseGalactose | +∞% |
| Contains more SucroseSucrose | +106.9% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
