Oats vs. Okra — In-Depth Nutrition Comparison
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What are the main differences between oats and okra?
- Oats are richer in manganese, phosphorus, copper, iron, vitamin B1, zinc, fiber, magnesium, and vitamin B5, while okra is higher in vitamin C.
- Oats' daily need coverage for manganese is 179% higher.
- Okra has 9 times less phosphorus than oats. Oats have 523mg of phosphorus, while okra has 61mg.
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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 | +210.5% |
| Contains more PotassiumPotassium | +43.5% |
| Contains more IronIron | +661.3% |
| Contains more CopperCopper | +474.3% |
| Contains more ZincZinc | +584.5% |
| Contains more PhosphorusPhosphorus | +757.4% |
| Contains less SodiumSodium | -71.4% |
| Contains more ManganeseManganese | +523.9% |
| Contains more CalciumCalcium | +51.9% |
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 B1Vitamin B1 | +281.5% |
| Contains more Vitamin B2Vitamin B2 | +131.7% |
| Contains more Vitamin B5Vitamin B5 | +450.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B6Vitamin B6 | +80.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 4.916mg | 0.788mg | 179% |
| Phosphorus | 523mg | 61mg | 66% |
| Copper | 0.626mg | 0.109mg | 57% |
| Iron | 4.72mg | 0.62mg | 51% |
| Vitamin B1 | 0.763mg | 0.2mg | 47% |
| Zinc | 3.97mg | 0.58mg | 31% |
| Protein | 16.89g | 1.93g | 30% |
| Fiber | 10.6g | 3.2g | 30% |
| Magnesium | 177mg | 57mg | 29% |
| Vitamin K | 31.3µg | 26% | |
| Vitamin C | 0mg | 23mg | 26% |
| Vitamin B5 | 1.349mg | 0.245mg | 22% |
| Carbs | 66.27g | 7.45g | 20% |
| Calories | 389kcal | 33kcal | 18% |
| Polyunsaturated fat | 2.535g | 0.027g | 17% |
| Fats | 6.9g | 0.19g | 10% |
| Vitamin B6 | 0.119mg | 0.215mg | 7% |
| Vitamin B2 | 0.139mg | 0.06mg | 6% |
| Monounsaturated fat | 2.178g | 0.017g | 5% |
| Saturated fat | 1.217g | 0.026g | 5% |
| Vitamin A | 0µg | 36µg | 4% |
| Potassium | 429mg | 299mg | 4% |
| Calcium | 54mg | 82mg | 3% |
| Choline | 12.3mg | 2% | |
| Vitamin E | 0.27mg | 2% | |
| Folate | 56µg | 60µg | 1% |
| Fructose | 0.57g | 1% | |
| Selenium | 0.7µg | 1% | |
| Net carbs | 55.67g | 4.25g | N/A |
| Sugar | 1.48g | N/A | |
| Starch | 0.34g | 0% | |
| Sodium | 2mg | 7mg | 0% |
| Vitamin B3 | 0.961mg | 1mg | 0% |
| Tryptophan | 0.234mg | 0.017mg | 0% |
| Threonine | 0.575mg | 0.065mg | 0% |
| Isoleucine | 0.694mg | 0.069mg | 0% |
| Leucine | 1.284mg | 0.105mg | 0% |
| Lysine | 0.701mg | 0.081mg | 0% |
| Methionine | 0.312mg | 0.021mg | 0% |
| Phenylalanine | 0.895mg | 0.065mg | 0% |
| Valine | 0.937mg | 0.091mg | 0% |
| Histidine | 0.405mg | 0.031mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +775.1% |
| Contains more FatsFats | +3531.6% |
| Contains more CarbsCarbs | +789.5% |
| Contains more OtherOther | +102.4% |
| Contains more WaterWater | +989.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +12711.8% |
| Contains more Poly. FatPolyunsaturated fat | +9288.9% |
| Contains less Sat. FatSaturated fat | -97.9% |
