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Okra vs. Carrot — In-Depth Nutrition Comparison

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Important differences between okra and carrots

  • Okra has more manganese, vitamin C, vitamin K, vitamin B1, magnesium, folate, copper, and vitamin B6; however, carrots have more vitamin A.
  • Carrots' daily need coverage for vitamin A is 320% more.
  • Okra has 6 times more manganese than carrots. Okra has 0.788mg of manganese, while carrots have 0.143mg.

The food varieties used in the comparison are Okra, raw and Carrots, raw.

Infographic

Okra vs Carrot 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
9
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%
Carrot
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 9.9% 28% 11% 15% 6.5% 15% 9% 19% 0.55%
Contains more MagnesiumMagnesium +375%
Contains more CalciumCalcium +148.5%
Contains more IronIron +106.7%
Contains more CopperCopper +142.2%
Contains more ZincZinc +141.7%
Contains more PhosphorusPhosphorus +74.3%
Contains less SodiumSodium -89.9%
Contains more ManganeseManganese +451%
Contains more SeleniumSelenium +600%
~equal in Potassium ~320mg

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
6
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%
Carrot
3
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 20% 278% 13% 0% 17% 13% 18% 16% 32% 0% 33% 14% 4.8%
Contains more Vitamin CVitamin C +289.8%
Contains more Vitamin B1Vitamin B1 +203%
Contains more Vitamin B6Vitamin B6 +55.8%
Contains more Vitamin KVitamin K +137.1%
Contains more FolateFolate +215.8%
Contains more CholineCholine +39.8%
Contains more Vitamin AVitamin A +2219.4%
Contains more Vitamin EVitamin E +144.4%
Contains more Vitamin B5Vitamin B5 +11.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.058mg
~equal in Vitamin B3 ~0.983mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Okra Carrot DV% diff.
Vitamin A 36µg 835µg 89%
Manganese 0.788mg 0.143mg 28%
Vitamin C 23mg 5.9mg 19%
Vitamin K 31.3µg 13.2µg 15%
Vitamin B1 0.2mg 0.066mg 11%
Magnesium 57mg 12mg 11%
Folate 60µg 19µg 10%
Copper 0.109mg 0.045mg 7%
Vitamin B6 0.215mg 0.138mg 6%
Calcium 82mg 33mg 5%
Iron 0.62mg 0.3mg 4%
Phosphorus 61mg 35mg 4%
Zinc 0.58mg 0.24mg 3%
Sodium 7mg 69mg 3%
Vitamin E 0.27mg 0.66mg 3%
Protein 1.93g 0.93g 2%
Fiber 3.2g 2.8g 2%
Potassium 299mg 320mg 1%
Vitamin B5 0.245mg 0.273mg 1%
Carbs 7.45g 9.58g 1%
Choline 12.3mg 8.8mg 1%
Polyunsaturated fat 0.027g 0.117g 1%
Selenium 0.7µg 0.1µg 1%
Calories 33kcal 41kcal 0%
Fats 0.19g 0.24g 0%
Net carbs 4.25g 6.78g N/A
Sugar 1.48g 4.74g N/A
Starch 0.34g 1.43g 0%
Vitamin B2 0.06mg 0.058mg 0%
Vitamin B3 1mg 0.983mg 0%
Saturated fat 0.026g 0.037g 0%
Monounsaturated fat 0.017g 0.014g 0%
Tryptophan 0.017mg 0.012mg 0%
Threonine 0.065mg 0.191mg 0%
Isoleucine 0.069mg 0.077mg 0%
Leucine 0.105mg 0.102mg 0%
Lysine 0.081mg 0.101mg 0%
Methionine 0.021mg 0.02mg 0%
Phenylalanine 0.065mg 0.061mg 0%
Valine 0.091mg 0.069mg 0%
Histidine 0.031mg 0.04mg 0%
Fructose 0.57g 0.55g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
2
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
Carrot
3
10% 88%
Protein: 0.93 g
Fats: 0.24 g
Carbs: 9.58 g
Water: 88.29 g
Other: 0.96 g
Contains more ProteinProtein +107.5%
Contains more FatsFats +26.3%
Contains more CarbsCarbs +28.6%
Contains more OtherOther +12.9%
~equal in Water ~88.29g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okra
2
37% 24% 39%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.017 g
Polyunsaturated fat: Poly. Fat 0.027 g
Carrot
1
22% 8% 70%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.117 g
Contains less Sat. FatSaturated fat -29.7%
Contains more Mono. FatMonounsaturated fat +21.4%
Contains more Poly. FatPolyunsaturated fat +333.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Okra
1
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
Carrot
3
23% 58% 10% 9%
Starch: 1.43 g
Sucrose: 3.59 g
Glucose: 0.59 g
Fructose: 0.55 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +320.6%
Contains more SucroseSucrose +498.3%
Contains more GlucoseGlucose +84.4%
~equal in Fructose ~0.55g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~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. Carrot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/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.