Okra vs. Bamboo shoots — In-Depth Nutrition Comparison
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The main differences between Okra and Bamboo shoots
- Okra is richer in Vitamin K, Manganese, Vitamin C, Folate, Magnesium, and Calcium, yet Bamboo shoots are richer in Copper, and Potassium.
- Daily need coverage for Vitamin K from Okra is 26% higher.
- Okra contains 19 times more Magnesium than Bamboo shoots. Okra contains 57mg of Magnesium, while Bamboo shoots contain 3mg.
Food types used in this article are Okra, raw and Bamboo shoots, raw.
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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 | +1800% |
| Contains more CalciumCalcium | +530.8% |
| Contains more IronIron | +24% |
| Contains more ManganeseManganese | +200.8% |
| Contains more PotassiumPotassium | +78.3% |
| Contains more CopperCopper | +74.3% |
| Contains more ZincZinc | +89.7% |
| Contains less SodiumSodium | -42.9% |
| Contains more SeleniumSelenium | +14.3% |
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 | +475% |
| Contains more Vitamin AVitamin A | +3480% |
| Contains more Vitamin B1Vitamin B1 | +33.3% |
| Contains more Vitamin B3Vitamin B3 | +66.7% |
| Contains more Vitamin B5Vitamin B5 | +52.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +757.1% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin EVitamin E | +270.4% |
| Contains more Vitamin B2Vitamin B2 | +16.7% |
| Contains more Vitamin B6Vitamin B6 | +11.6% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.93 g
Fats:
0.19 g
Carbs:
7.45 g
Water:
89.58 g
Other:
0.85 g
Protein:
2.6 g
Fats:
0.3 g
Carbs:
5.2 g
Water:
91 g
Other:
0.9 g
| Contains more CarbsCarbs | +43.3% |
| Contains more ProteinProtein | +34.7% |
| Contains more FatsFats | +57.9% |
~equal in
Water
~91g
~equal in
Other
~0.9g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.026 g
Monounsaturated Fat:
Mono. Fat
0.017 g
Polyunsaturated fat:
Poly. Fat
0.027 g
Saturated Fat:
Sat. Fat
0.069 g
Monounsaturated Fat:
Mono. Fat
0.007 g
Polyunsaturated fat:
Poly. Fat
0.134 g
| Contains less Sat. FatSaturated Fat | -62.3% |
| Contains more Mono. FatMonounsaturated Fat | +142.9% |
| Contains more Poly. FatPolyunsaturated fat | +396.3% |
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 Sugar |
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| Lower in Saturated Fat |
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| Rich in vitamins |
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| Lower in Sodium |
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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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Opinion |
| Calories | 33kcal | 27kcal |
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| Protein | 1.93g | 2.6g |
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| Fats | 0.19g | 0.3g |
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| Vitamin C | 23mg | 4mg |
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| Net carbs | 4.25g | 3g |
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| Carbs | 7.45g | 5.2g |
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| Magnesium | 57mg | 3mg |
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| Calcium | 82mg | 13mg |
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| Potassium | 299mg | 533mg |
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| Iron | 0.62mg | 0.5mg |
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| Sugar | 1.48g | 3g |
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| Fiber | 3.2g | 2.2g |
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| Copper | 0.109mg | 0.19mg |
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| Zinc | 0.58mg | 1.1mg |
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| Starch | 0.34g |
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| Phosphorus | 61mg | 59mg |
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| Sodium | 7mg | 4mg |
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| Vitamin A | 716IU | 20IU |
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| Vitamin A | 36µg | 1µg |
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| Vitamin E | 0.27mg | 1mg |
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| Manganese | 0.788mg | 0.262mg |
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| Selenium | 0.7µg | 0.8µg |
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| Vitamin B1 | 0.2mg | 0.15mg |
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| Vitamin B2 | 0.06mg | 0.07mg |
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| Vitamin B3 | 1mg | 0.6mg |
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| Vitamin B5 | 0.245mg | 0.161mg |
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| Vitamin B6 | 0.215mg | 0.24mg |
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| Vitamin K | 31.3µg | 0µg |
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| Folate | 60µg | 7µg |
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| Choline | 12.3mg | 0mg |
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| Saturated Fat | 0.026g | 0.069g |
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| Monounsaturated Fat | 0.017g | 0.007g |
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| Polyunsaturated fat | 0.027g | 0.134g |
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| Tryptophan | 0.017mg | 0.027mg |
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| Threonine | 0.065mg | 0.086mg |
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| Isoleucine | 0.069mg | 0.088mg |
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| Leucine | 0.105mg | 0.14mg |
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| Lysine | 0.081mg | 0.134mg |
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| Methionine | 0.021mg | 0.03mg |
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| Phenylalanine | 0.065mg | 0.09mg |
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| Valine | 0.091mg | 0.106mg |
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| Histidine | 0.031mg | 0.042mg |
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| Fructose | 0.57g |
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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
31%
13%
Minerals Daily Need Coverage Score
30%
23%
Comparison summary
Which food is lower in Sugar?
Okra is lower in Sugar (difference - 1.52g)
Which food is lower in Saturated Fat?
Okra is lower in Saturated Fat (difference - 0.043g)
Which food is richer in vitamins?
Okra is relatively richer in vitamins
Which food contains less Sodium?
Bamboo shoots contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Bamboo shoots is lower in glycemic index (difference - 32)
Which food is cheaper?
Bamboo shoots is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.