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Okra vs. Butter cookie — In-Depth Nutrition Comparison

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Summary of differences between okra and butter cookie

  • Okra has more manganese, vitamin C, and vitamin K; however, butter cookie is higher in vitamin B2, iron, vitamin B1,2, vitamin B1, and selenium.
  • Butter cookie covers your daily need for saturated fat, 55% more than okra.
  • Okra has less saturated fat.

These are the specific foods used in this comparison Okra, raw and Cookies, butter, commercially prepared, enriched.

Infographic

Okra vs Butter cookie 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 8.6% 8.7% 9.8% 83% 67% 10% 44% 37% 22% 46%
Contains more MagnesiumMagnesium +375%
Contains more CalciumCalcium +182.8%
Contains more PotassiumPotassium +169.4%
Contains more ZincZinc +52.6%
Contains less SodiumSodium -97.5%
Contains more ManganeseManganese +363.5%
Contains more IronIron +258.1%
Contains more CopperCopper +83.5%
Contains more PhosphorusPhosphorus +67.2%
Contains more SeleniumSelenium +1100%

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
4
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% 55% 12% 6% 93% 77% 60% 29% 8.3% 45% 4.3% 57% 3.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +497.2%
Contains more Vitamin KVitamin K +1741.2%
Contains more CholineCholine +89.2%
Contains more Vitamin AVitamin A +358.3%
Contains more Vitamin EVitamin E +114.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +85%
Contains more Vitamin B2Vitamin B2 +458.3%
Contains more Vitamin B3Vitamin B3 +219%
Contains more Vitamin B5Vitamin B5 +99.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +26.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
1
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
6% 19% 69% 5%
Protein: 6.1 g
Fats: 18.8 g
Carbs: 68.9 g
Water: 4.6 g
Other: 1.6 g
Contains more WaterWater +1847.4%
Contains more ProteinProtein +216.1%
Contains more FatsFats +9794.7%
Contains more CarbsCarbs +824.8%
Contains more OtherOther +88.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
63% 31% 6%
Saturated fat: Sat. Fat 11.051 g
Monounsaturated fat: Mono. Fat 5.522 g
Polyunsaturated fat: Poly. Fat 0.982 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +32382.4%
Contains more Poly. FatPolyunsaturated fat +3537%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Okra Butter cookie DV% diff.
Saturated fat 0.026g 11.051g 50%
Cholesterol 0mg 117mg 39%
Fats 0.19g 18.8g 29%
Manganese 0.788mg 0.17mg 27%
Vitamin C 23mg 0mg 26%
Vitamin K 31.3µg 1.7µg 25%
Calories 33kcal 467kcal 22%
Vitamin B2 0.06mg 0.335mg 21%
Carbs 7.45g 68.9g 20%
Iron 0.62mg 2.22mg 20%
Vitamin B12 0µg 0.36µg 15%
Vitamin A 36µg 165µg 14%
Monounsaturated fat 0.017g 5.522g 14%
Vitamin B6 0.215mg 0.036mg 14%
Vitamin B3 1mg 3.19mg 14%
Selenium 0.7µg 8.4µg 14%
Vitamin B1 0.2mg 0.37mg 14%
Sodium 7mg 282mg 12%
Magnesium 57mg 12mg 11%
Fiber 3.2g 0.8g 10%
Copper 0.109mg 0.2mg 10%
Protein 1.93g 6.1g 8%
Phosphorus 61mg 102mg 6%
Polyunsaturated fat 0.027g 0.982g 6%
Potassium 299mg 111mg 6%
Vitamin B5 0.245mg 0.488mg 5%
Calcium 82mg 29mg 5%
Folate 60µg 76µg 4%
Vitamin D 0IU 16IU 2%
Vitamin E 0.27mg 0.58mg 2%
Vitamin D 0µg 0.4µg 2%
Zinc 0.58mg 0.38mg 2%
Fructose 0.57g 1%
Choline 12.3mg 6.5mg 1%
Net carbs 4.25g 68.1g N/A
Sugar 1.48g 20.24g N/A
Starch 0.34g 0%
Tryptophan 0.017mg 0.084mg 0%
Threonine 0.065mg 0.215mg 0%
Isoleucine 0.069mg 0.277mg 0%
Leucine 0.105mg 0.471mg 0%
Lysine 0.081mg 0.308mg 0%
Methionine 0.021mg 0.131mg 0%
Phenylalanine 0.065mg 0.299mg 0%
Valine 0.091mg 0.315mg 0%
Histidine 0.031mg 0.136mg 0%
Omega-3 - EPA 0g 0.011g N/A
Omega-3 - DHA 0g 0.007g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Butter cookie
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
29%
Okra
35%
Butter cookie
Minerals Daily Need Coverage Score
30%
Okra
34%
Butter cookie

Comparison summary

Which food is lower in Cholesterol?
Okra
Okra is lower in Cholesterol (difference - 117mg)
Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 18.76g)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 275mg)
Which food is lower in Saturated fat?
Okra
Okra is lower in Saturated fat (difference - 11.025g)
Which food is lower in glycemic index?
Butter cookie
Butter cookie is lower in glycemic index (difference - 55)
Which food is cheaper?
Butter cookie
Butter cookie is cheaper (difference - $1)
Which food is richer in vitamins?
Butter cookie
Butter cookie is relatively richer in vitamins
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. Butter cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174950/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.