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  6. Okra vs. Beefsteak raw

Okra vs. Beefsteak raw — In-Depth Nutrition Comparison

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Important differences between okra and beefsteak raw

  • Okra has more vitamin C and vitamin K; however, beefsteak raw has more vitamin B12, selenium, zinc, vitamin B3, vitamin B6, phosphorus, and iron.
  • Beefsteak raw's daily need coverage for vitamin B12 is 112% more.

The food varieties used in the comparison are Okra, raw and Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw.

Infographic

Okra vs Beefsteak 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
5
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 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
Contains more MagnesiumMagnesium +128%
Contains more CalciumCalcium +1540%
Contains more CopperCopper +38%
Contains less SodiumSodium -87.3%
Contains more ManganeseManganese +∞%
Contains more PotassiumPotassium +25.4%
Contains more IronIron +222.6%
Contains more ZincZinc +813.8%
Contains more PhosphorusPhosphorus +260.7%
Contains more SeleniumSelenium +3885.7%

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
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 0% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1700%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +166.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +1986.7%
Contains more FolateFolate +1900%
Contains more CholineCholine +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +203.3%
Contains more Vitamin B3Vitamin B3 +404.8%
Contains more Vitamin B6Vitamin B6 +152.6%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Okra Beefsteak raw DV% diff.
Vitamin B12 0µg 2.69µg 112%
Selenium 0.7µg 27.9µg 49%
Zinc 0.58mg 5.3mg 43%
Protein 1.93g 21.38g 39%
Manganese 0.788mg 34%
Vitamin C 23mg 0mg 26%
Vitamin B3 1mg 5.048mg 25%
Vitamin B6 0.215mg 0.543mg 25%
Vitamin K 31.3µg 1.5µg 25%
Phosphorus 61mg 220mg 23%
Cholesterol 0mg 67mg 22%
Iron 0.62mg 2mg 17%
Folate 60µg 3µg 14%
Fiber 3.2g 0g 13%
Vitamin B1 0.2mg 0.075mg 10%
Vitamin B2 0.06mg 0.182mg 9%
Calcium 82mg 5mg 8%
Magnesium 57mg 25mg 8%
Saturated fat 0.026g 1.875g 8%
Fats 0.19g 5.36g 8%
Monounsaturated fat 0.017g 2.354g 6%
Vitamin B5 0.245mg 5%
Calories 33kcal 134kcal 5%
Vitamin A 36µg 2µg 4%
Copper 0.109mg 0.079mg 3%
Choline 12.3mg 2%
Sodium 7mg 55mg 2%
Vitamin E 0.27mg 2%
Potassium 299mg 375mg 2%
Carbs 7.45g 0g 2%
Vitamin D 0µg 0.1µg 1%
Fructose 0.57g 1%
Polyunsaturated fat 0.027g 0.189g 1%
Net carbs 4.25g 0g N/A
Vitamin D 0IU 3IU 0%
Sugar 1.48g 0g N/A
Starch 0.34g 0%
Trans fat 0g 0.253g N/A
Tryptophan 0.017mg 0.262mg 0%
Threonine 0.065mg 1.099mg 0%
Isoleucine 0.069mg 1.09mg 0%
Leucine 0.105mg 2.011mg 0%
Lysine 0.081mg 2.247mg 0%
Methionine 0.021mg 0.621mg 0%
Phenylalanine 0.065mg 0.931mg 0%
Valine 0.091mg 1.152mg 0%
Histidine 0.031mg 0.868mg 0%
Omega-3 - DPA 0g 0.008g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Linoleic acid 0.142g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
Okra
3
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +22.8%
Contains more OtherOther +157.6%
Contains more ProteinProtein +1007.8%
Contains more FatsFats +2721.1%

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
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 g
Contains less Sat. FatSaturated fat -98.6%
Contains more Mono. FatMonounsaturated fat +13747.1%
Contains more Poly. FatPolyunsaturated fat +600%

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. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.