Okara vs. Okra — In-Depth Nutrition Comparison
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How are okara and okra different?
- Okara is richer in selenium, copper, and iron, while okra is higher in vitamin C, manganese, vitamin B1, vitamin A, folate, vitamin B6, and magnesium.
- Okra covers your daily need for vitamin C, 26% more than okara.
- Okara contains 15 times more selenium than okra. Okara contains 10.6µg of selenium, while okra contains 0.7µg.
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.
| Contains more IronIron | +109.7% |
| Contains more CopperCopper | +83.5% |
| Contains more SeleniumSelenium | +1414.3% |
| Contains more MagnesiumMagnesium | +119.2% |
| Contains more PotassiumPotassium | +40.4% |
| Contains less SodiumSodium | -22.2% |
| Contains more ManganeseManganese | +95% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +900% |
| Contains more Vitamin B2Vitamin B2 | +200% |
| Contains more Vitamin B3Vitamin B3 | +900% |
| Contains more Vitamin B5Vitamin B5 | +178.4% |
| Contains more Vitamin B6Vitamin B6 | +87% |
| Contains more FolateFolate | +130.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +82.4% |
| Contains more FatsFats | +810.5% |
| Contains more CarbsCarbs | +64.2% |
~equal in
Water
~89.58g
~equal in
Other
~0.85g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1635.3% |
| Contains more Poly. FatPolyunsaturated fat | +2696.3% |
| Contains less Sat. FatSaturated fat | -86.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin K | 31.3µg | 26% | |
| Vitamin C | 0mg | 23mg | 26% |
| Selenium | 10.6µg | 0.7µg | 18% |
| Manganese | 0.404mg | 0.788mg | 17% |
| Vitamin B1 | 0.02mg | 0.2mg | 15% |
| Fiber | 3.2g | 13% | |
| Copper | 0.2mg | 0.109mg | 10% |
| Folate | 26µg | 60µg | 9% |
| Iron | 1.3mg | 0.62mg | 9% |
| Vitamin B6 | 0.115mg | 0.215mg | 8% |
| Magnesium | 26mg | 57mg | 7% |
| Vitamin B3 | 0.1mg | 1mg | 6% |
| Polyunsaturated fat | 0.755g | 0.027g | 5% |
| Vitamin A | 0µg | 36µg | 4% |
| Potassium | 213mg | 299mg | 3% |
| Vitamin B5 | 0.088mg | 0.245mg | 3% |
| Vitamin B2 | 0.02mg | 0.06mg | 3% |
| Protein | 3.52g | 1.93g | 3% |
| Choline | 12.3mg | 2% | |
| Calories | 76kcal | 33kcal | 2% |
| Vitamin E | 0.27mg | 2% | |
| Carbs | 12.23g | 7.45g | 2% |
| Fats | 1.73g | 0.19g | 2% |
| Fructose | 0.57g | 1% | |
| Monounsaturated fat | 0.295g | 0.017g | 1% |
| Saturated fat | 0.193g | 0.026g | 1% |
| Net carbs | 12.23g | 4.25g | N/A |
| Calcium | 80mg | 82mg | 0% |
| Sugar | 1.48g | N/A | |
| Zinc | 0.56mg | 0.58mg | 0% |
| Starch | 0.34g | 0% | |
| Phosphorus | 60mg | 61mg | 0% |
| Sodium | 9mg | 7mg | 0% |
| Tryptophan | 0.05mg | 0.017mg | 0% |
| Threonine | 0.131mg | 0.065mg | 0% |
| Isoleucine | 0.159mg | 0.069mg | 0% |
| Leucine | 0.244mg | 0.105mg | 0% |
| Lysine | 0.212mg | 0.081mg | 0% |
| Methionine | 0.041mg | 0.021mg | 0% |
| Phenylalanine | 0.157mg | 0.065mg | 0% |
| Valine | 0.162mg | 0.091mg | 0% |
| Histidine | 0.093mg | 0.031mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
5%
29%
Minerals Daily Need Coverage Score
33%
30%
Comparison summary
Which food contains less Sodium?
Okra contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Okra is lower in Saturated fat (difference - 0.167g)
Which food is richer in vitamins?
Okra is relatively richer in vitamins
Which food is lower in Sugar?
Okara is lower in Sugar (difference - 1.48g)
Which food is lower in glycemic index?
Okara is lower in glycemic index (difference - 0)
Which food is cheaper?
Okara is cheaper (difference - $1)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.