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Okra vs. Blackberry — In-Depth Nutrition Comparison

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Significant differences between okra and blackberries

  • Okra has more vitamin B1, vitamin B6, vitamin A, vitamin K, magnesium, folate, and manganese; however, blackberries are richer in fiber, copper, and vitamin E.
  • Okra covers your daily vitamin B1 needs 15% more than blackberries.
  • Blackberries have 7 times less vitamin B6 than okra. Okra has 0.215mg of vitamin B6, while blackberries have 0.03mg.

Specific food types used in this comparison are Okra, raw and Blackberries, raw.

Infographic

Okra vs Blackberry 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.
Okra
6
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 14% 8.7% 14% 23% 55% 14% 9.4% 0.13% 84% 2.2%
Contains more MagnesiumMagnesium +185%
Contains more CalciumCalcium +182.8%
Contains more PotassiumPotassium +84.6%
Contains more PhosphorusPhosphorus +177.3%
Contains more ManganeseManganese +22%
Contains more SeleniumSelenium +75%
Contains more CopperCopper +51.4%
Contains less SodiumSodium -85.7%
~equal in Iron ~0.62mg
~equal in Zinc ~0.53mg

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
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 70% 3.7% 23% 0% 5% 6% 12% 17% 6.9% 0% 50% 19% 4.6%
Contains more Vitamin AVitamin A +227.3%
Contains more Vitamin B1Vitamin B1 +900%
Contains more Vitamin B2Vitamin B2 +130.8%
Contains more Vitamin B3Vitamin B3 +54.8%
Contains more Vitamin B6Vitamin B6 +616.7%
Contains more Vitamin KVitamin K +58.1%
Contains more FolateFolate +140%
Contains more CholineCholine +44.7%
Contains more Vitamin EVitamin E +333.3%
Contains more Vitamin B5Vitamin B5 +12.7%
~equal in Vitamin C ~21mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Okra Blackberry DV% diff.
Vitamin B1 0.2mg 0.02mg 15%
Vitamin B6 0.215mg 0.03mg 14%
Vitamin K 31.3µg 19.8µg 10%
Folate 60µg 25µg 9%
Magnesium 57mg 20mg 9%
Fiber 3.2g 5.3g 8%
Copper 0.109mg 0.165mg 6%
Manganese 0.788mg 0.646mg 6%
Vitamin E 0.27mg 1.17mg 6%
Phosphorus 61mg 22mg 6%
Calcium 82mg 29mg 5%
Potassium 299mg 162mg 4%
Vitamin A 36µg 11µg 3%
Vitamin B2 0.06mg 0.026mg 3%
Polyunsaturated fat 0.027g 0.28g 2%
Vitamin B3 1mg 0.646mg 2%
Fructose 0.57g 2.4g 2%
Vitamin C 23mg 21mg 2%
Calories 33kcal 43kcal 1%
Selenium 0.7µg 0.4µg 1%
Protein 1.93g 1.39g 1%
Vitamin B5 0.245mg 0.276mg 1%
Carbs 7.45g 9.61g 1%
Choline 12.3mg 8.5mg 1%
Fats 0.19g 0.49g 0%
Net carbs 4.25g 4.31g N/A
Iron 0.62mg 0.62mg 0%
Sugar 1.48g 4.88g N/A
Zinc 0.58mg 0.53mg 0%
Starch 0.34g 0g 0%
Sodium 7mg 1mg 0%
Saturated fat 0.026g 0.014g 0%
Monounsaturated fat 0.017g 0.047g 0%
Tryptophan 0.017mg 0%
Threonine 0.065mg 0%
Isoleucine 0.069mg 0%
Leucine 0.105mg 0%
Lysine 0.081mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.065mg 0%
Valine 0.091mg 0%
Histidine 0.031mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
10% 88%
Protein: 1.39 g
Fats: 0.49 g
Carbs: 9.61 g
Water: 88.15 g
Other: 0.36 g
Contains more ProteinProtein +38.8%
Contains more OtherOther +136.1%
Contains more FatsFats +157.9%
Contains more CarbsCarbs +29%
~equal in Water ~88.15g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okra
0
37% 24% 39%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.017 g
Polyunsaturated fat: Poly. Fat 0.027 g
4% 14% 82%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.28 g
Contains less Sat. FatSaturated fat -46.2%
Contains more Mono. FatMonounsaturated fat +176.5%
Contains more Poly. FatPolyunsaturated fat +937%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Okra
2
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
47% 49%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 2.31 g
Fructose: 2.4 g
Lactose: 0 g
Maltose: 0.07 g
Galactose: 0.03 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +757.1%
Contains more GlucoseGlucose +621.9%
Contains more FructoseFructose +321.1%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
~equal in Lactose ~0g

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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. Blackberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/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.