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  6. Okra vs. Borage

Okra vs. Borage — In-Depth Nutrition Comparison

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Differences between Okra and Borage

  • Okra has more Manganese, Folate, Vitamin B1, and Vitamin B6, while Borage has more Iron, Vitamin A RAE, Vitamin C, Vitamin B2, and Potassium.
  • Borage's daily need coverage for Iron is 34% higher.
  • Borage contains 5 times less Folate than Okra. Okra contains 60µg of Folate, while Borage contains 13µg.

The food types used in this comparison are Okra, raw and Borage, raw.

Infographic

Okra vs Borage 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
:
5
Borage
Borage
Contains more Phosphorus +15.1%
Contains less Sodium -91.3%
Contains more Zinc +190%
Contains more Manganese +125.8%
Contains more Calcium +13.4%
Contains more Iron +432.3%
Contains more Potassium +57.2%
Contains more Copper +19.3%
Contains more Selenium +28.6%
Equal in Magnesium - 52
Okra
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Borage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 124% 38% 23% 42% 11% 6% 44% 46% 5%
Contains more Phosphorus +15.1%
Contains less Sodium -91.3%
Contains more Zinc +190%
Contains more Manganese +125.8%
Contains more Calcium +13.4%
Contains more Iron +432.3%
Contains more Potassium +57.2%
Contains more Copper +19.3%
Contains more Selenium +28.6%
Equal in Magnesium - 52

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
7
:
3
Borage
Borage
Contains more Vitamin B1 +233.3%
Contains more Vitamin B3 +11.1%
Contains more Vitamin B5 +497.6%
Contains more Vitamin B6 +156%
Contains more Folate +361.5%
Contains more Vitamin A +486.6%
Contains more Vitamin C +52.2%
Contains more Vitamin B2 +150%
Equal in Vitamin B3 - 0.9
Okra
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 43% 6% 0% 77% 50% 14% 19% 15% 50% 45% 0% 79%
Borage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 252% 0% 0% 117% 15% 35% 17% 3% 20% 10% 0% 0%
Contains more Vitamin B1 +233.3%
Contains more Vitamin B3 +11.1%
Contains more Vitamin B5 +497.6%
Contains more Vitamin B6 +156%
Contains more Folate +361.5%
Contains more Vitamin A +486.6%
Contains more Vitamin C +52.2%
Contains more Vitamin B2 +150%
Equal in Vitamin B3 - 0.9

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
Okra
2
:
3
Borage
Borage
Contains more Carbs +143.5%
Contains more Fats +268.4%
Contains more Other +69.4%
Equal in Protein - 1.8
Equal in Water - 93
Okra
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
Borage
2% 3% 93%
Protein: 1.8 g
Fats: 0.7 g
Carbs: 3.06 g
Water: 93 g
Other: 1.44 g
Contains more Carbs +143.5%
Contains more Fats +268.4%
Contains more Other +69.4%
Equal in Protein - 1.8
Equal in Water - 93

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okra
Okra
1
:
2
Borage
Borage
Contains less Saturated Fat -84.7%
Contains more Monounsaturated Fat +1141.2%
Contains more Polyunsaturated fat +303.7%
Okra
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Borage
35% 43% 22%
Saturated Fat: 0.17 g
Monounsaturated Fat: 0.211 g
Polyunsaturated fat: 0.109 g
Contains less Saturated Fat -84.7%
Contains more Monounsaturated Fat +1141.2%
Contains more Polyunsaturated fat +303.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Okra Borage
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Okra Borage Opinion
Net carbs 4.25g 3.06g Okra
Protein 1.93g 1.8g Okra
Fats 0.19g 0.7g Borage
Carbs 7.45g 3.06g Okra
Calories 33kcal 21kcal Okra
Starch 0.34g Okra
Fructose 0.57g Okra
Sugar 1.48g Borage
Fiber 3.2g Okra
Calcium 82mg 93mg Borage
Iron 0.62mg 3.3mg Borage
Magnesium 57mg 52mg Okra
Phosphorus 61mg 53mg Okra
Potassium 299mg 470mg Borage
Sodium 7mg 80mg Okra
Zinc 0.58mg 0.2mg Okra
Copper 0.109mg 0.13mg Borage
Manganese 0.788mg 0.349mg Okra
Selenium 0.7µg 0.9µg Borage
Vitamin A 716IU 4200IU Borage
Vitamin A RAE 36µg 210µg Borage
Vitamin E 0.27mg Okra
Vitamin C 23mg 35mg Borage
Vitamin B1 0.2mg 0.06mg Okra
Vitamin B2 0.06mg 0.15mg Borage
Vitamin B3 1mg 0.9mg Okra
Vitamin B5 0.245mg 0.041mg Okra
Vitamin B6 0.215mg 0.084mg Okra
Folate 60µg 13µg Okra
Vitamin K 31.3µg Okra
Tryptophan 0.017mg Okra
Threonine 0.065mg Okra
Isoleucine 0.069mg Okra
Leucine 0.105mg Okra
Lysine 0.081mg Okra
Methionine 0.021mg Okra
Phenylalanine 0.065mg Okra
Valine 0.091mg Okra
Histidine 0.031mg Okra
Saturated Fat 0.026g 0.17g Okra
Monounsaturated Fat 0.017g 0.211g Borage
Polyunsaturated fat 0.027g 0.109g Borage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Borage
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
33%
Okra
39%
Borage
Minerals Daily Need Coverage Score
30%
Okra
36%
Borage

Comparison summary

Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 73mg)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.144g)
Which food is richer in vitamins?
Okra
Okra is relatively richer in vitamins
Which food is lower in Sugar?
Borage
Borage is lower in Sugar (difference - 1.48g)
Which food is lower in glycemic index?
Borage
Borage is lower in glycemic index (difference - 0)
Which food is cheaper?
Borage
Borage 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.

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. Borage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170481/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.