Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Okra
  5. Compare
  6. Okra vs. Apple

Okra vs. Apple — In-Depth Nutrition Comparison

Compare

Differences between Okra and Apple

  • Apple contains less Manganese, Vitamin K, Vitamin C, Vitamin B1, Folate, Vitamin B6, Magnesium, Copper, Calcium, and Phosphorus than Okra.
  • Okra's daily need coverage for Manganese is 33% higher.
  • Apple contains 20 times less Folate than Okra. Okra contains 60µg of Folate, while Apple contains 3µg.

The food types used in this comparison are Okra, raw and Apples, raw, with skin.

Infographic

Okra vs Apple 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
Okra
9
:
1
Apple
Apple
Contains more Calcium +1266.7%
Contains more Iron +416.7%
Contains more Magnesium +1040%
Contains more Phosphorus +454.5%
Contains more Potassium +179.4%
Contains more Zinc +1350%
Contains more Copper +303.7%
Contains more Manganese +2151.4%
Contains more Selenium +∞%
Contains less Sodium -85.7%
Okra
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Apple
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 5% 4% 5% 10% 1% 2% 9% 5% 0%
Contains more Calcium +1266.7%
Contains more Iron +416.7%
Contains more Magnesium +1040%
Contains more Phosphorus +454.5%
Contains more Potassium +179.4%
Contains more Zinc +1350%
Contains more Copper +303.7%
Contains more Manganese +2151.4%
Contains more Selenium +∞%
Contains less Sodium -85.7%

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
Okra
10
:
0
Apple
Apple
Contains more Vitamin A +1225.9%
Contains more Vitamin E +50%
Contains more Vitamin C +400%
Contains more Vitamin B1 +1076.5%
Contains more Vitamin B2 +130.8%
Contains more Vitamin B3 +998.9%
Contains more Vitamin B5 +301.6%
Contains more Vitamin B6 +424.4%
Contains more Folate +1900%
Contains more Vitamin K +1322.7%
Okra
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 43% 6% 0% 77% 50% 14% 19% 15% 50% 45% 0% 79%
Apple
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 4% 0% 16% 5% 6% 2% 4% 10% 3% 0% 6%
Contains more Vitamin A +1225.9%
Contains more Vitamin E +50%
Contains more Vitamin C +400%
Contains more Vitamin B1 +1076.5%
Contains more Vitamin B2 +130.8%
Contains more Vitamin B3 +998.9%
Contains more Vitamin B5 +301.6%
Contains more Vitamin B6 +424.4%
Contains more Folate +1900%
Contains more Vitamin K +1322.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
Okra
4
:
1
Apple
Apple
Contains more Protein +642.3%
Contains more Fats +11.8%
Contains more Other +325%
Contains more Carbs +85.4%
Equal in Water - 85.56
Okra
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
Apple
14% 86%
Protein: 0.26 g
Fats: 0.17 g
Carbs: 13.81 g
Water: 85.56 g
Other: 0.2 g
Contains more Protein +642.3%
Contains more Fats +11.8%
Contains more Other +325%
Contains more Carbs +85.4%
Equal in Water - 85.56

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okra
Okra
2
:
1
Apple
Apple
Contains more Monounsaturated Fat +142.9%
Contains more Polyunsaturated fat +88.9%
Equal in Saturated Fat - 0.028
Okra
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Apple
33% 8% 59%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.051 g
Contains more Monounsaturated Fat +142.9%
Contains more Polyunsaturated fat +88.9%
Equal in Saturated Fat - 0.028

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Okra
Okra
1
:
3
Apple
Apple
Contains more Starch +580%
Contains more Sucrose +245%
Contains more Glucose +659.4%
Contains more Fructose +935.1%
Okra
19% 33% 17% 31%
Starch: 0.34 g
Sucrose: 0.6 g
Glucose: 0.32 g
Fructose: 0.57 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Apple
20% 23% 56%
Starch: 0.05 g
Sucrose: 2.07 g
Glucose: 2.43 g
Fructose: 5.9 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +580%
Contains more Sucrose +245%
Contains more Glucose +659.4%
Contains more Fructose +935.1%

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
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Okra Apple Opinion
Net carbs 4.25g 11.41g Apple
Protein 1.93g 0.26g Okra
Fats 0.19g 0.17g Okra
Carbs 7.45g 13.81g Apple
Calories 33kcal 52kcal Apple
Starch 0.34g 0.05g Okra
Fructose 0.57g 5.9g Apple
Sugar 1.48g 10.39g Okra
Fiber 3.2g 2.4g Okra
Calcium 82mg 6mg Okra
Iron 0.62mg 0.12mg Okra
Magnesium 57mg 5mg Okra
Phosphorus 61mg 11mg Okra
Potassium 299mg 107mg Okra
Sodium 7mg 1mg Apple
Zinc 0.58mg 0.04mg Okra
Copper 0.109mg 0.027mg Okra
Manganese 0.788mg 0.035mg Okra
Selenium 0.7µg 0µg Okra
Vitamin A 716IU 54IU Okra
Vitamin A RAE 36µg 3µg Okra
Vitamin E 0.27mg 0.18mg Okra
Vitamin C 23mg 4.6mg Okra
Vitamin B1 0.2mg 0.017mg Okra
Vitamin B2 0.06mg 0.026mg Okra
Vitamin B3 1mg 0.091mg Okra
Vitamin B5 0.245mg 0.061mg Okra
Vitamin B6 0.215mg 0.041mg Okra
Folate 60µg 3µg Okra
Vitamin K 31.3µg 2.2µg Okra
Tryptophan 0.017mg 0.001mg Okra
Threonine 0.065mg 0.006mg Okra
Isoleucine 0.069mg 0.006mg Okra
Leucine 0.105mg 0.013mg Okra
Lysine 0.081mg 0.012mg Okra
Methionine 0.021mg 0.001mg Okra
Phenylalanine 0.065mg 0.006mg Okra
Valine 0.091mg 0.012mg Okra
Histidine 0.031mg 0.005mg Okra
Saturated Fat 0.026g 0.028g Okra
Monounsaturated Fat 0.017g 0.007g Okra
Polyunsaturated fat 0.027g 0.051g Apple

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Apple
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Okra
Okra vs Cucumber
Cucumber
Okra
Okra vs Eggplant
Eggplant
Okra
Okra vs Tomato
Tomato
Apple
Apple vs Banana
Banana
Apple
Apple vs Grape
Grape
Apple
Apple vs Mango
Mango

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
33%
Okra
5%
Apple
Minerals Daily Need Coverage Score
30%
Okra
4%
Apple

Comparison summary

Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 8.91g)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.002g)
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 contains less Sodium?
Apple
Apple contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Apple
Apple is lower in glycemic index (difference - 36)
Which food is cheaper?
Apple
Apple is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/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.