Okra vs. Cashew — In-Depth Nutrition Comparison
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A recap on the differences between okra and cashew
- Okra is higher in vitamin C, yet cashew is higher in copper, phosphorus, iron, magnesium, zinc, manganese, selenium, and vitamin B1.
- Cashew covers your daily copper needs 232% more than okra.
- Okra contains 46 times more vitamin C than cashew. While okra contains 23mg of vitamin C, cashew contains only 0.5mg.
- The amount of saturated fat in okra is lower.
Food varieties used in this article are Okra, raw and Nuts, cashew nuts, raw.
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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 CalciumCalcium | +121.6% |
| Contains less SodiumSodium | -41.7% |
| Contains more MagnesiumMagnesium | +412.3% |
| Contains more PotassiumPotassium | +120.7% |
| Contains more IronIron | +977.4% |
| Contains more CopperCopper | +1913.8% |
| Contains more ZincZinc | +896.6% |
| Contains more PhosphorusPhosphorus | +872.1% |
| Contains more ManganeseManganese | +110% |
| Contains more SeleniumSelenium | +2742.9% |
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 | +4500% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more FolateFolate | +140% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin EVitamin E | +233.3% |
| Contains more Vitamin B1Vitamin B1 | +111.5% |
| Contains more Vitamin B5Vitamin B5 | +252.7% |
| Contains more Vitamin B6Vitamin B6 | +94% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.109mg | 2.195mg | 232% |
| Phosphorus | 61mg | 593mg | 76% |
| Iron | 0.62mg | 6.68mg | 76% |
| Fats | 0.19g | 43.85g | 67% |
| Monounsaturated fat | 0.017g | 23.797g | 59% |
| Magnesium | 57mg | 292mg | 56% |
| Polyunsaturated fat | 0.027g | 7.845g | 52% |
| Zinc | 0.58mg | 5.78mg | 47% |
| Manganese | 0.788mg | 1.655mg | 38% |
| Saturated fat | 0.026g | 7.783g | 35% |
| Selenium | 0.7µg | 19.9µg | 35% |
| Protein | 1.93g | 18.22g | 33% |
| Calories | 33kcal | 553kcal | 26% |
| Vitamin C | 23mg | 0.5mg | 25% |
| Vitamin B1 | 0.2mg | 0.423mg | 19% |
| Vitamin B6 | 0.215mg | 0.417mg | 16% |
| Vitamin B5 | 0.245mg | 0.864mg | 12% |
| Potassium | 299mg | 660mg | 11% |
| Starch | 0.34g | 23.49g | 10% |
| Folate | 60µg | 25µg | 9% |
| Carbs | 7.45g | 30.19g | 8% |
| Calcium | 82mg | 37mg | 5% |
| Vitamin A | 36µg | 0µg | 4% |
| Vitamin E | 0.27mg | 0.9mg | 4% |
| Vitamin K | 31.3µg | 34.1µg | 2% |
| Choline | 12.3mg | 2% | |
| Fructose | 0.57g | 0.05g | 1% |
| Net carbs | 4.25g | 26.89g | N/A |
| Sugar | 1.48g | 5.91g | N/A |
| Fiber | 3.2g | 3.3g | 0% |
| Sodium | 7mg | 12mg | 0% |
| Vitamin B2 | 0.06mg | 0.058mg | 0% |
| Vitamin B3 | 1mg | 1.062mg | 0% |
| Tryptophan | 0.017mg | 0.287mg | 0% |
| Threonine | 0.065mg | 0.688mg | 0% |
| Isoleucine | 0.069mg | 0.789mg | 0% |
| Leucine | 0.105mg | 1.472mg | 0% |
| Lysine | 0.081mg | 0.928mg | 0% |
| Methionine | 0.021mg | 0.362mg | 0% |
| Phenylalanine | 0.065mg | 0.951mg | 0% |
| Valine | 0.091mg | 1.094mg | 0% |
| Histidine | 0.031mg | 0.456mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +1622.7% |
| Contains more ProteinProtein | +844% |
| Contains more FatsFats | +22978.9% |
| Contains more CarbsCarbs | +305.2% |
| Contains more OtherOther | +198.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -99.7% |
| Contains more Mono. FatMonounsaturated fat | +139882.4% |
| Contains more Poly. FatPolyunsaturated fat | +28955.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more GlucoseGlucose | +540% |
| Contains more FructoseFructose | +1040% |
| Contains more StarchStarch | +6808.8% |
| Contains more SucroseSucrose | +868.3% |
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Maltose
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