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  6. Okra, frozen, cooked, boiled, drained, with salt vs. Onions, dehydrated flakes

Okra, frozen, cooked, boiled, drained, with salt vs. Onions, dehydrated flakes — In-Depth Nutrition Comparison

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How are okra, frozen, cooked, boiled, drained, with salt and onions, dehydrated flakes different?

  • Okra, frozen, cooked, boiled, drained, with salt is richer in vitamin K, while onions, dehydrated flakes is higher in vitamin B6, vitamin C, potassium, phosphorus, copper, vitamin B1, fiber, manganese, and vitamin B5.
  • Onions, dehydrated flakes covers your daily need for vitamin B6, 120% more than okra, frozen, cooked, boiled, drained, with salt.
  • Okra, frozen, cooked, boiled, drained, with salt contains 13 times more vitamin K than onions, dehydrated flakes. Okra, frozen, cooked, boiled, drained, with salt contains 47.8µg of vitamin K, while onions, dehydrated flakes contains 3.8µg.

Okra, frozen, cooked, boiled, drained, with salt and Onions, dehydrated flakes types were used in this article.

Infographic

Okra, frozen, cooked, boiled, drained, with salt vs Onions, dehydrated flakes 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 22% 16% 20% 25% 13% 16% 31% 110% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 66% 77% 143% 58% 139% 52% 130% 2.7% 181% 27%
Contains more MagnesiumMagnesium +130%
Contains more CalciumCalcium +247.3%
Contains more PotassiumPotassium +781.5%
Contains more IronIron +198.1%
Contains more CopperCopper +447.4%
Contains more ZincZinc +285.7%
Contains more PhosphorusPhosphorus +718.9%
Contains less SodiumSodium -91.2%
Contains more ManganeseManganese +64.6%
Contains more SeleniumSelenium +733.3%

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.
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 32% 5% 6.4% 0% 18% 22% 12% 13% 8.5% 0% 120% 75% 6.1%
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 250% 0.33% 3.6% 0% 125% 23% 19% 83% 369% 0% 9.5% 125% 29%
Contains more Vitamin AVitamin A +1400%
Contains more Vitamin EVitamin E +77.8%
Contains more Vitamin KVitamin K +1157.9%
Contains more Vitamin CVitamin C +681.3%
Contains more Vitamin B1Vitamin B1 +584.9%
Contains more Vitamin B3Vitamin B3 +60.7%
Contains more Vitamin B5Vitamin B5 +560.3%
Contains more Vitamin B6Vitamin B6 +4224.3%
Contains more FolateFolate +66%
Contains more CholineCholine +385.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.1mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Okra, frozen, cooked, boiled, drained, with salt Onions, dehydrated flakes DV% diff.
Vitamin B6 0.037mg 1.6mg 120%
Vitamin C 9.6mg 75mg 73%
Potassium 184mg 1622mg 42%
Phosphorus 37mg 303mg 38%
Copper 0.076mg 0.416mg 38%
Vitamin K 47.8µg 3.8µg 37%
Vitamin B1 0.073mg 0.5mg 36%
Fiber 2.1g 9.2g 28%
Carbs 6.41g 83.28g 26%
Manganese 0.844mg 1.389mg 24%
Vitamin B5 0.209mg 1.38mg 23%
Calcium 74mg 257mg 18%
Folate 100µg 166µg 17%
Calories 34kcal 349kcal 16%
Protein 1.63g 8.95g 15%
Zinc 0.49mg 1.89mg 13%
Iron 0.52mg 1.55mg 13%
Magnesium 40mg 92mg 12%
Sodium 239mg 21mg 9%
Choline 11.1mg 53.9mg 8%
Selenium 0.6µg 5µg 8%
Vitamin A 15µg 1µg 2%
Vitamin B3 0.616mg 0.99mg 2%
Polyunsaturated fat 0.064g 0.18g 1%
Vitamin E 0.32mg 0.18mg 1%
Fats 0.24g 0.46g 0%
Net carbs 4.31g 74.08g N/A
Sugar 2.87g 37.41g N/A
Vitamin B2 0.096mg 0.1mg 0%
Saturated fat 0.063g 0.078g 0%
Monounsaturated fat 0.04g 0.064g 0%
Tryptophan 0.014mg 0.129mg 0%
Threonine 0.055mg 0.216mg 0%
Isoleucine 0.058mg 0.316mg 0%
Leucine 0.089mg 0.314mg 0%
Lysine 0.068mg 0.428mg 0%
Methionine 0.018mg 0.074mg 0%
Phenylalanine 0.055mg 0.229mg 0%
Valine 0.077mg 0.206mg 0%
Histidine 0.026mg 0.146mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 91%
Protein: 1.63 g
Fats: 0.24 g
Carbs: 6.41 g
Water: 91.12 g
Other: 0.6 g
9% 83% 4% 3%
Protein: 8.95 g
Fats: 0.46 g
Carbs: 83.28 g
Water: 3.93 g
Other: 3.38 g
Contains more WaterWater +2218.6%
Contains more ProteinProtein +449.1%
Contains more FatsFats +91.7%
Contains more CarbsCarbs +1199.2%
Contains more OtherOther +463.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 24% 38%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.064 g
24% 20% 56%
Saturated fat: Sat. Fat 0.078 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.18 g
Contains less Sat. FatSaturated fat -19.2%
Contains more Mono. FatMonounsaturated fat +60%
Contains more Poly. FatPolyunsaturated fat +181.3%

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. Okra, frozen, cooked, boiled, drained, with salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170099/nutrients
  2. Onions, dehydrated flakes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170002/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.