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  6. Okra vs. Beef Liver raw

Okra vs. Beef Liver raw — In-Depth Nutrition Comparison

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Summary of differences between okra and beef Liver raw

  • Okra has less vitamin B12, copper, vitamin A, vitamin B2, vitamin B5, vitamin B3, selenium, vitamin B6, and choline than beef Liver raw.
  • Beef Liver raw covers your daily need for vitamin B12, 2471% more than okra.

These are the specific foods used in this comparison Okra, raw and Beef, variety meats, and by-products, liver, raw.

Infographic

Okra vs Beef Liver raw 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
4
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 13% 1.5% 28% 184% 3252% 109% 166% 9% 40% 217%
Contains more MagnesiumMagnesium +216.7%
Contains more CalciumCalcium +1540%
Contains less SodiumSodium -89.9%
Contains more ManganeseManganese +154.2%
Contains more IronIron +690.3%
Contains more CopperCopper +8849.5%
Contains more ZincZinc +589.7%
Contains more PhosphorusPhosphorus +534.4%
Contains more SeleniumSelenium +5571.4%
~equal in Potassium ~313mg

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
2
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 4.3% 1656% 7.6% 18% 47% 636% 247% 430% 250% 7413% 7.8% 218% 182%
Contains more Vitamin CVitamin C +1669.2%
Contains more Vitamin KVitamin K +909.7%
Contains more Vitamin AVitamin A +13700%
Contains more Vitamin EVitamin E +40.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +4491.7%
Contains more Vitamin B3Vitamin B3 +1217.5%
Contains more Vitamin B5Vitamin B5 +2827.8%
Contains more Vitamin B6Vitamin B6 +403.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +383.3%
Contains more CholineCholine +2609.8%
~equal in Vitamin B1 ~0.189mg

All nutrients comparison - raw data values

Nutrient Okra Beef Liver raw DV% diff.
Vitamin B12 0µg 59.3µg 2471%
Copper 0.109mg 9.755mg 1072%
Vitamin A 36µg 4968µg 548%
Vitamin B2 0.06mg 2.755mg 207%
Vitamin B5 0.245mg 7.173mg 139%
Cholesterol 0mg 275mg 92%
Vitamin B3 1mg 13.175mg 76%
Selenium 0.7µg 39.7µg 71%
Vitamin B6 0.215mg 1.083mg 67%
Folate 60µg 290µg 58%
Choline 12.3mg 333.3mg 58%
Iron 0.62mg 4.9mg 54%
Phosphorus 61mg 387mg 47%
Protein 1.93g 20.36g 37%
Zinc 0.58mg 4mg 31%
Vitamin K 31.3µg 3.1µg 24%
Vitamin C 23mg 1.3mg 24%
Manganese 0.788mg 0.31mg 21%
Fiber 3.2g 0g 13%
Magnesium 57mg 18mg 9%
Calcium 82mg 5mg 8%
Vitamin D 0IU 49IU 6%
Vitamin D 0µg 1.2µg 6%
Saturated fat 0.026g 1.233g 5%
Calories 33kcal 135kcal 5%
Fats 0.19g 3.63g 5%
Sodium 7mg 69mg 3%
Polyunsaturated fat 0.027g 0.465g 3%
Vitamin B1 0.2mg 0.189mg 1%
Fructose 0.57g 1%
Carbs 7.45g 3.89g 1%
Monounsaturated fat 0.017g 0.479g 1%
Vitamin E 0.27mg 0.38mg 1%
Net carbs 4.25g 3.89g N/A
Potassium 299mg 313mg 0%
Sugar 1.48g 0g N/A
Starch 0.34g 0%
Trans fat 0g 0.17g N/A
Tryptophan 0.017mg 0.263mg 0%
Threonine 0.065mg 0.869mg 0%
Isoleucine 0.069mg 0.967mg 0%
Leucine 0.105mg 1.91mg 0%
Lysine 0.081mg 1.607mg 0%
Methionine 0.021mg 0.543mg 0%
Phenylalanine 0.065mg 1.084mg 0%
Valine 0.091mg 1.26mg 0%
Histidine 0.031mg 0.629mg 0%
Omega-3 - ALA 0.007g N/A
Omega-6 - Gamma-linoleic acid 0.009g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A
Omega-6 - Linoleic acid 0.299g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
Okra
2
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
20% 4% 4% 71%
Protein: 20.36 g
Fats: 3.63 g
Carbs: 3.89 g
Water: 70.81 g
Other: 1.31 g
Contains more CarbsCarbs +91.5%
Contains more WaterWater +26.5%
Contains more ProteinProtein +954.9%
Contains more FatsFats +1810.5%
Contains more OtherOther +54.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okra
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
57% 22% 21%
Saturated fat: Sat. Fat 1.233 g
Monounsaturated fat: Mono. Fat 0.479 g
Polyunsaturated fat: Poly. Fat 0.465 g
Contains less Sat. FatSaturated fat -97.9%
Contains more Mono. FatMonounsaturated fat +2717.6%
Contains more Poly. FatPolyunsaturated fat +1622.2%

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. Beef Liver raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169451/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.