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

Okra vs. Apple strudel — In-Depth Nutrition Comparison

Compare

Important differences between okra and apple strudel

  • Okra has more manganese, vitamin C, vitamin K, vitamin A, vitamin B1, vitamin B6, and magnesium; however, apple strudel has more selenium and vitamin B12.
  • Okra's daily need coverage for manganese is 26% more.
  • Okra has 24 times more vitamin A than apple strudel. Okra has 716IU of vitamin A, while apple strudel has 30IU.
  • Okra is lower in saturated fat.

The food varieties used in the comparison are Okra, raw and Strudel, apple.

Infographic

Okra vs Apple strudel 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.
Okra
9
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 4.5% 13% 16% 10% 5.2% 14% 18% 25% 33%
Contains more MagnesiumMagnesium +533.3%
Contains more CalciumCalcium +446.7%
Contains more PotassiumPotassium +100.7%
Contains more IronIron +47.6%
Contains more CopperCopper +263.3%
Contains more ZincZinc +205.3%
Contains more PhosphorusPhosphorus +84.8%
Contains less SodiumSodium -94.8%
Contains more ManganeseManganese +314.7%
Contains more SeleniumSelenium +771.4%

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.
Okra
8
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%
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 5.7% 2% 28% 0% 10% 5.8% 6.2% 16% 11% 28% 7.3% 21% 9.5%
Contains more Vitamin CVitamin C +1252.9%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin B1Vitamin B1 +400%
Contains more Vitamin B2Vitamin B2 +140%
Contains more Vitamin B3Vitamin B3 +203%
Contains more Vitamin B6Vitamin B6 +367.4%
Contains more Vitamin KVitamin K +979.3%
Contains more FolateFolate +114.3%
Contains more Vitamin EVitamin E +425.9%
Contains more Vitamin B5Vitamin B5 +10.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +41.5%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
3% 11% 41% 44%
Protein: 3.3 g
Fats: 11.2 g
Carbs: 41.1 g
Water: 43.5 g
Other: 0.9 g
Contains more WaterWater +105.9%
Contains more ProteinProtein +71%
Contains more FatsFats +5794.7%
Contains more CarbsCarbs +451.7%
~equal in Other ~0.9g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
19% 31% 50%
Saturated fat: Sat. Fat 2.044 g
Monounsaturated fat: Mono. Fat 3.267 g
Polyunsaturated fat: Poly. Fat 5.315 g
Contains less Sat. FatSaturated fat -98.7%
Contains more Mono. FatMonounsaturated fat +19117.6%
Contains more Poly. FatPolyunsaturated fat +19585.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Okra Apple strudel
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Glycemic Index ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Okra Apple strudel DV% diff.
Polyunsaturated fat 0.027g 5.315g 35%
Manganese 0.788mg 0.19mg 26%
Vitamin C 23mg 1.7mg 24%
Vitamin K 31.3µg 2.9µg 24%
Fats 0.19g 11.2g 17%
Vitamin B1 0.2mg 0.04mg 13%
Vitamin B6 0.215mg 0.046mg 13%
Calories 33kcal 274kcal 12%
Magnesium 57mg 9mg 11%
Carbs 7.45g 41.1g 11%
Selenium 0.7µg 6.1µg 10%
Vitamin B12 0µg 0.22µg 9%
Saturated fat 0.026g 2.044g 9%
Copper 0.109mg 0.03mg 9%
Folate 60µg 28µg 8%
Monounsaturated fat 0.017g 3.267g 8%
Vitamin E 0.27mg 1.42mg 8%
Calcium 82mg 15mg 7%
Lysine 0.081mg 153mg 7%
Sodium 7mg 135mg 6%
Phosphorus 61mg 33mg 4%
Zinc 0.58mg 0.19mg 4%
Fiber 3.2g 2.2g 4%
Vitamin B3 1mg 0.33mg 4%
Potassium 299mg 149mg 4%
Protein 1.93g 3.3g 3%
Vitamin B2 0.06mg 0.025mg 3%
Iron 0.62mg 0.42mg 3%
Vitamin A 36µg 6µg 3%
Cholesterol 0mg 6mg 2%
Choline 12.3mg 17.4mg 1%
Vitamin B5 0.245mg 0.27mg 1%
Fructose 0.57g 1%
Net carbs 4.25g 38.9g N/A
Sugar 1.48g 25.75g N/A
Starch 0.34g 0%
Tryptophan 0.017mg 0.039mg 0%
Threonine 0.065mg 0.119mg 0%
Isoleucine 0.069mg 0.147mg 0%
Leucine 0.105mg 0.257mg 0%
Methionine 0.021mg 0.067mg 0%
Phenylalanine 0.065mg 0.151mg 0%
Valine 0.091mg 0.164mg 0%
Histidine 0.031mg 0.076mg 0%
Omega-3 - DHA 0g 0.001g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Apple strudel
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
29%
Okra
12%
Apple strudel
Minerals Daily Need Coverage Score
30%
Okra
14%
Apple strudel

Comparison summary

Which food is lower in Cholesterol?
Okra
Okra is lower in Cholesterol (difference - 6mg)
Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 24.27g)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 128mg)
Which food is lower in Saturated fat?
Okra
Okra is lower in Saturated fat (difference - 2.018g)
Which food is richer in minerals?
Okra
Okra is relatively richer in minerals
Which food is richer in vitamins?
Okra
Okra is relatively richer in vitamins
Which food is lower in glycemic index?
Apple strudel
Apple strudel is lower in glycemic index (difference - 59)
Which food is cheaper?
Apple strudel
Apple strudel is cheaper (difference - $1)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169260/nutrients
  2. Apple strudel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175032/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.