Okra vs. Avocado — In-Depth Nutrition Comparison
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A recap on differences between okra and avocadoes
- Okra is higher in manganese, vitamin C, vitamin A, vitamin B1, and vitamin K, yet avocadoes are higher in vitamin B5, fiber, vitamin E, and copper.
- Okra covers your daily manganese needs 28% more than avocadoes.
- Okra contains 5 times more vitamin A than avocadoes. While okra contains 716IU of vitamin A, avocadoes contain only 146IU.
- The amount of saturated fat in okra is lower.
Food varieties used in this article are Okra, raw and Avocados, raw, all commercial varieties.
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 MagnesiumMagnesium | +96.6% |
| Contains more CalciumCalcium | +583.3% |
| Contains more IronIron | +12.7% |
| Contains more PhosphorusPhosphorus | +17.3% |
| Contains more ManganeseManganese | +454.9% |
| Contains more SeleniumSelenium | +75% |
| Contains more PotassiumPotassium | +62.2% |
| Contains more CopperCopper | +74.3% |
| Contains more ZincZinc | +10.3% |
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.
| Contains more Vitamin CVitamin C | +130% |
| Contains more Vitamin AVitamin A | +414.3% |
| Contains more Vitamin B1Vitamin B1 | +198.5% |
| Contains more Vitamin KVitamin K | +49% |
| Contains more Vitamin EVitamin E | +666.7% |
| Contains more Vitamin B2Vitamin B2 | +116.7% |
| Contains more Vitamin B3Vitamin B3 | +73.8% |
| Contains more Vitamin B5Vitamin B5 | +466.9% |
| Contains more Vitamin B6Vitamin B6 | +19.5% |
| Contains more FolateFolate | +35% |
| Contains more CholineCholine | +15.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.788mg | 0.142mg | 28% |
| Monounsaturated fat | 0.017g | 9.799g | 24% |
| Vitamin B5 | 0.245mg | 1.389mg | 23% |
| Fats | 0.19g | 14.66g | 22% |
| Fiber | 3.2g | 6.7g | 14% |
| Vitamin C | 23mg | 10mg | 14% |
| Polyunsaturated fat | 0.027g | 1.816g | 12% |
| Vitamin E | 0.27mg | 2.07mg | 12% |
| Vitamin B1 | 0.2mg | 0.067mg | 11% |
| Saturated fat | 0.026g | 2.126g | 10% |
| Vitamin K | 31.3µg | 21µg | 9% |
| Copper | 0.109mg | 0.19mg | 9% |
| Calcium | 82mg | 12mg | 7% |
| Magnesium | 57mg | 29mg | 7% |
| Calories | 33kcal | 160kcal | 6% |
| Folate | 60µg | 81µg | 5% |
| Vitamin B3 | 1mg | 1.738mg | 5% |
| Vitamin B2 | 0.06mg | 0.13mg | 5% |
| Potassium | 299mg | 485mg | 5% |
| Vitamin A | 36µg | 7µg | 3% |
| Vitamin B6 | 0.215mg | 0.257mg | 3% |
| Selenium | 0.7µg | 0.4µg | 1% |
| Phosphorus | 61mg | 52mg | 1% |
| Fructose | 0.57g | 0.12g | 1% |
| Zinc | 0.58mg | 0.64mg | 1% |
| Iron | 0.62mg | 0.55mg | 1% |
| Protein | 1.93g | 2g | 0% |
| Carbs | 7.45g | 8.53g | 0% |
| Net carbs | 4.25g | 1.83g | N/A |
| Sugar | 1.48g | 0.66g | N/A |
| Starch | 0.34g | 0.11g | 0% |
| Sodium | 7mg | 7mg | 0% |
| Choline | 12.3mg | 14.2mg | 0% |
| Tryptophan | 0.017mg | 0.025mg | 0% |
| Threonine | 0.065mg | 0.073mg | 0% |
| Isoleucine | 0.069mg | 0.084mg | 0% |
| Leucine | 0.105mg | 0.143mg | 0% |
| Lysine | 0.081mg | 0.132mg | 0% |
| Methionine | 0.021mg | 0.038mg | 0% |
| Phenylalanine | 0.065mg | 0.097mg | 0% |
| Valine | 0.091mg | 0.107mg | 0% |
| Histidine | 0.031mg | 0.049mg | 0% |
| Omega-3 - ALA | 0.111g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +22.3% |
| Contains more FatsFats | +7615.8% |
| Contains more CarbsCarbs | +14.5% |
| Contains more OtherOther | +85.9% |
~equal in
Protein
~2g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -98.8% |
| Contains more Mono. FatMonounsaturated fat | +57541.2% |
| Contains more Poly. FatPolyunsaturated fat | +6625.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +209.1% |
| Contains more SucroseSucrose | +900% |
| Contains more FructoseFructose | +375% |
| Contains more GlucoseGlucose | +15.6% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
