Okra vs. Béchamel sauce — In-Depth Nutrition Comparison
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Summary of differences between okra and béchamel sauce
- Okra has more manganese, vitamin K, vitamin C, vitamin B6, folate, fiber, vitamin B1, and copper; however, béchamel sauce is higher in vitamin B12.
- Okra covers your daily need for manganese, 33% more than béchamel sauce.
- Okra has 52 times more vitamin K than béchamel sauce. While okra has 31.3µg of vitamin K, béchamel sauce has only 0.6µg.
- Okra has less sodium.
These are the specific foods used in this comparison Okra, raw and Sauce, homemade, white, thin.
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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.
| Contains more MagnesiumMagnesium | +280% |
| Contains more PotassiumPotassium | +83.4% |
| Contains more IronIron | +195.2% |
| Contains more CopperCopper | +738.5% |
| Contains more ZincZinc | +38.1% |
| Contains less SodiumSodium | -97.9% |
| Contains more ManganeseManganese | +3183.3% |
| Contains more CalciumCalcium | +53.7% |
| Contains more PhosphorusPhosphorus | +65.6% |
| Contains more SeleniumSelenium | +371.4% |
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.
| Contains more Vitamin CVitamin C | +2775% |
| Contains more Vitamin EVitamin E | +58.8% |
| Contains more Vitamin B1Vitamin B1 | +263.6% |
| Contains more Vitamin B3Vitamin B3 | +283.1% |
| Contains more Vitamin B6Vitamin B6 | +424.4% |
| Contains more Vitamin KVitamin K | +5116.7% |
| Contains more FolateFolate | +566.7% |
| Contains more Vitamin AVitamin A | +102.8% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +206.7% |
| Contains more Vitamin B5Vitamin B5 | +38.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +14.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.93 g
Fats:
0.19 g
Carbs:
7.45 g
Water:
89.58 g
Other:
0.85 g
Protein:
3.77 g
Fats:
6.73 g
Carbs:
7.4 g
Water:
80.66 g
Other:
1.44 g
| Contains more ProteinProtein | +95.3% |
| Contains more FatsFats | +3442.1% |
| Contains more OtherOther | +69.4% |
~equal in
Carbs
~7.4g
~equal in
Water
~80.66g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.026 g
Monounsaturated fat:
Mono. Fat
0.017 g
Polyunsaturated fat:
Poly. Fat
0.027 g
Saturated fat:
Sat. Fat
2.152 g
Monounsaturated fat:
Mono. Fat
2.67 g
Polyunsaturated fat:
Poly. Fat
1.586 g
| Contains less Sat. FatSaturated fat | -98.8% |
| Contains more Mono. FatMonounsaturated fat | +15605.9% |
| Contains more Poly. FatPolyunsaturated fat | +5774.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 0.788mg | 0.024mg | 33% |
| Vitamin K | 31.3µg | 0.6µg | 26% |
| Vitamin C | 23mg | 0.8mg | 25% |
| Sodium | 7mg | 328mg | 14% |
| Vitamin B6 | 0.215mg | 0.041mg | 13% |
| Vitamin B12 | 0µg | 0.3µg | 13% |
| Folate | 60µg | 9µg | 13% |
| Fiber | 3.2g | 0.1g | 12% |
| Vitamin B1 | 0.2mg | 0.055mg | 12% |
| Copper | 0.109mg | 0.013mg | 11% |
| Magnesium | 57mg | 15mg | 10% |
| Vitamin B2 | 0.06mg | 0.184mg | 10% |
| Saturated fat | 0.026g | 2.152g | 10% |
| Polyunsaturated fat | 0.027g | 1.586g | 10% |
| Fats | 0.19g | 6.73g | 10% |
| Monounsaturated fat | 0.017g | 2.67g | 7% |
| Vitamin D | 0IU | 49IU | 6% |
| Phosphorus | 61mg | 101mg | 6% |
| Vitamin D | 0µg | 1.2µg | 6% |
| Selenium | 0.7µg | 3.3µg | 5% |
| Vitamin B3 | 1mg | 0.261mg | 5% |
| Iron | 0.62mg | 0.21mg | 5% |
| Calories | 33kcal | 105kcal | 4% |
| Protein | 1.93g | 3.77g | 4% |
| Potassium | 299mg | 163mg | 4% |
| Vitamin A | 36µg | 73µg | 4% |
| Calcium | 82mg | 126mg | 4% |
| Cholesterol | 0mg | 8mg | 3% |
| Vitamin B5 | 0.245mg | 0.339mg | 2% |
| Vitamin E | 0.27mg | 0.17mg | 1% |
| Fructose | 0.57g | 1% | |
| Zinc | 0.58mg | 0.42mg | 1% |
| Net carbs | 4.25g | 7.3g | N/A |
| Carbs | 7.45g | 7.4g | 0% |
| Sugar | 1.48g | 4.78g | N/A |
| Starch | 0.34g | 0% | |
| Choline | 12.3mg | 14.1mg | 0% |
| Tryptophan | 0.017mg | 0.046mg | 0% |
| Threonine | 0.065mg | 0.147mg | 0% |
| Isoleucine | 0.069mg | 0.198mg | 0% |
| Leucine | 0.105mg | 0.32mg | 0% |
| Lysine | 0.081mg | 0.259mg | 0% |
| Methionine | 0.021mg | 0.082mg | 0% |
| Phenylalanine | 0.065mg | 0.157mg | 0% |
| Valine | 0.091mg | 0.219mg | 0% |
| Histidine | 0.031mg | 0.089mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
15%
Minerals Daily Need Coverage Score
30%
19%
Comparison summary
Which food is lower in Cholesterol?
Okra is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Okra is lower in Sugar (difference - 3.3g)
Which food contains less Sodium?
Okra contains less Sodium (difference - 321mg)
Which food is lower in Saturated fat?
Okra is lower in Saturated fat (difference - 2.126g)
Which food is lower in glycemic index?
Béchamel sauce is lower in glycemic index (difference - 0)
Which food is cheaper?
Béchamel sauce is cheaper (difference - $1)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
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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.