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Okra vs. Cheeseburger — In-Depth Nutrition Comparison

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What are the differences between okra and cheeseburgers?

  • Okra is higher in vitamin C, vitamin K, and manganese; however, cheeseburgers are richer in selenium, vitamin B12, vitamin B3, iron, and vitamin B2.
  • Cheeseburgers' daily need coverage for selenium is 34% more.
  • Okra has less sodium.

We used Okra, raw and Fast foods, cheeseburger; single, regular patty; plain types in this article.

Infographic

Okra vs Cheeseburger 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
4
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 19% 36% 17% 102% 37% 68% 69% 67% 41% 107%
Contains more MagnesiumMagnesium +119.2%
Contains more PotassiumPotassium +52.6%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +149.4%
Contains more CalciumCalcium +45.1%
Contains more IronIron +337.1%
Contains more ZincZinc +329.3%
Contains more PhosphorusPhosphorus +163.9%
Contains more SeleniumSelenium +2700%
~equal in Copper ~0.111mg

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
2
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% 17% 10% 1.5% 73% 84% 98% 33% 53% 95% 11% 53% 16%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +645.2%
Contains more Vitamin AVitamin A +38.9%
Contains more Vitamin EVitamin E +92.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +46.5%
Contains more Vitamin B2Vitamin B2 +505%
Contains more Vitamin B3Vitamin B3 +421.7%
Contains more Vitamin B5Vitamin B5 +122.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +16.7%
Contains more CholineCholine +135%
~equal in Vitamin B6 ~0.228mg

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
17% 15% 28% 39% 2%
Protein: 16.51 g
Fats: 14.72 g
Carbs: 28.03 g
Water: 38.63 g
Other: 2.11 g
Contains more WaterWater +131.9%
Contains more ProteinProtein +755.4%
Contains more FatsFats +7647.4%
Contains more CarbsCarbs +276.2%
Contains more OtherOther +148.2%

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
48% 40% 12%
Saturated fat: Sat. Fat 6.473 g
Monounsaturated fat: Mono. Fat 5.413 g
Polyunsaturated fat: Poly. Fat 1.658 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +31741.2%
Contains more Poly. FatPolyunsaturated fat +6040.7%

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
80% 7% 8% 3% 2%
Starch: 19.87 g
Sucrose: 0 g
Glucose: 1.76 g
Fructose: 1.94 g
Lactose: 0.72 g
Maltose: 0.46 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more StarchStarch +5744.1%
Contains more GlucoseGlucose +450%
Contains more FructoseFructose +240.4%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Okra Cheeseburger
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 minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Okra Cheeseburger DV% diff.
Selenium 0.7µg 19.6µg 34%
Vitamin B12 0µg 0.76µg 32%
Saturated fat 0.026g 6.473g 29%
Protein 1.93g 16.51g 29%
Vitamin B3 1mg 5.217mg 26%
Iron 0.62mg 2.71mg 26%
Vitamin C 23mg 0mg 26%
Vitamin K 31.3µg 4.2µg 23%
Vitamin B2 0.06mg 0.363mg 23%
Fats 0.19g 14.72g 22%
Sodium 7mg 515mg 22%
Manganese 0.788mg 0.316mg 21%
Zinc 0.58mg 2.49mg 17%
Cholesterol 0mg 43mg 14%
Phosphorus 61mg 161mg 14%
Calories 33kcal 308kcal 14%
Monounsaturated fat 0.017g 5.413g 13%
Polyunsaturated fat 0.027g 1.658g 11%
Starch 0.34g 19.87g 8%
Vitamin B1 0.2mg 0.293mg 8%
Magnesium 57mg 26mg 7%
Carbs 7.45g 28.03g 7%
Vitamin B5 0.245mg 0.545mg 6%
Fiber 3.2g 2g 5%
Calcium 82mg 119mg 4%
Folate 60µg 70µg 3%
Potassium 299mg 196mg 3%
Choline 12.3mg 28.9mg 3%
Fructose 0.57g 1.94g 2%
Vitamin E 0.27mg 0.52mg 2%
Vitamin A 36µg 50µg 2%
Vitamin B6 0.215mg 0.228mg 1%
Vitamin D 0µg 0.1µg 1%
Net carbs 4.25g 26.03g N/A
Vitamin D 0IU 2IU 0%
Sugar 1.48g 4.88g N/A
Copper 0.109mg 0.111mg 0%
Trans fat 0g 0.57g N/A
Tryptophan 0.017mg 0.155mg 0%
Threonine 0.065mg 0.571mg 0%
Isoleucine 0.069mg 0.755mg 0%
Leucine 0.105mg 1.316mg 0%
Lysine 0.081mg 0.784mg 0%
Methionine 0.021mg 0.377mg 0%
Phenylalanine 0.065mg 0.755mg 0%
Valine 0.091mg 0.881mg 0%
Histidine 0.031mg 0.445mg 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0g 0.01g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.005g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.015g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 1.322g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Cheeseburger
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
42%
Cheeseburger
Minerals Daily Need Coverage Score
30%
Okra
56%
Cheeseburger

Comparison summary

Which food is lower in Cholesterol?
Okra
Okra is lower in Cholesterol (difference - 43mg)
Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 3.4g)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 508mg)
Which food is lower in Saturated fat?
Okra
Okra is lower in Saturated fat (difference - 6.447g)
Which food is lower in glycemic index?
Cheeseburger
Cheeseburger is lower in glycemic index (difference - 66)
Which food is cheaper?
Cheeseburger
Cheeseburger is cheaper (difference - $1)
Which food is richer in minerals?
Cheeseburger
Cheeseburger is relatively richer in minerals
Which food is richer in vitamins?
Cheeseburger
Cheeseburger is relatively richer in vitamins

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. Cheeseburger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170690/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.