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Okra vs. Chicory — In-Depth Nutrition Comparison

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How are okra and chicory different?

  • Okra has more manganese, vitamin C, vitamin A, vitamin B6, vitamin B1, magnesium, copper, calcium, folate, and vitamin B3 than chicory.
  • Daily need coverage for manganese for okra is 30% higher.
  • Okra contains 25 times more vitamin A than chicory. While okra contains 716IU of vitamin A, chicory contains only 29IU.

Okra, raw and Chicory, witloof, raw are the varieties used in this article.

Infographic

Okra vs Chicory 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 5.7% 19% 9% 17% 4.4% 11% 0.26% 13% 1.1%
Contains more MagnesiumMagnesium +470%
Contains more CalciumCalcium +331.6%
Contains more PotassiumPotassium +41.7%
Contains more IronIron +158.3%
Contains more CopperCopper +113.7%
Contains more ZincZinc +262.5%
Contains more PhosphorusPhosphorus +134.6%
Contains more ManganeseManganese +688%
Contains more SeleniumSelenium +250%
Contains less SodiumSodium -71.4%

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.
Okra
11
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 9.3% 0.33% 0% 0% 16% 6.2% 3% 8.7% 9.7% 0% 0% 28% 0%
Contains more Vitamin CVitamin C +721.4%
Contains more Vitamin AVitamin A +3500%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +222.6%
Contains more Vitamin B2Vitamin B2 +122.2%
Contains more Vitamin B3Vitamin B3 +525%
Contains more Vitamin B5Vitamin B5 +69%
Contains more Vitamin B6Vitamin B6 +411.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +62.2%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Okra Chicory DV% diff.
Manganese 0.788mg 0.1mg 30%
Vitamin K 31.3µg 26%
Vitamin C 23mg 2.8mg 22%
Vitamin B6 0.215mg 0.042mg 13%
Vitamin B1 0.2mg 0.062mg 12%
Magnesium 57mg 10mg 11%
Folate 60µg 37µg 6%
Calcium 82mg 19mg 6%
Copper 0.109mg 0.051mg 6%
Iron 0.62mg 0.24mg 5%
Vitamin B3 1mg 0.16mg 5%
Phosphorus 61mg 26mg 5%
Zinc 0.58mg 0.16mg 4%
Vitamin A 36µg 1µg 4%
Potassium 299mg 211mg 3%
Vitamin B2 0.06mg 0.027mg 3%
Choline 12.3mg 2%
Protein 1.93g 0.9g 2%
Vitamin B5 0.245mg 0.145mg 2%
Vitamin E 0.27mg 2%
Calories 33kcal 17kcal 1%
Selenium 0.7µg 0.2µg 1%
Carbs 7.45g 4g 1%
Fructose 0.57g 1%
Fats 0.19g 0.1g 0%
Net carbs 4.25g 0.9g N/A
Sugar 1.48g N/A
Fiber 3.2g 3.1g 0%
Starch 0.34g 0%
Sodium 7mg 2mg 0%
Saturated fat 0.026g 0.024g 0%
Monounsaturated fat 0.017g 0.002g 0%
Polyunsaturated fat 0.027g 0.044g 0%
Tryptophan 0.017mg 0.016mg 0%
Threonine 0.065mg 0.025mg 0%
Isoleucine 0.069mg 0.054mg 0%
Leucine 0.105mg 0.039mg 0%
Lysine 0.081mg 0.035mg 0%
Methionine 0.021mg 0.005mg 0%
Phenylalanine 0.065mg 0.022mg 0%
Valine 0.091mg 0.041mg 0%
Histidine 0.031mg 0.015mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
4
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
4% 95%
Protein: 0.9 g
Fats: 0.1 g
Carbs: 4 g
Water: 94.52 g
Other: 0.48 g
Contains more ProteinProtein +114.4%
Contains more FatsFats +90%
Contains more CarbsCarbs +86.3%
Contains more OtherOther +77.1%
~equal in Water ~94.52g

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
34% 3% 63%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.044 g
Contains more Mono. FatMonounsaturated fat +750%
Contains more Poly. FatPolyunsaturated fat +63%
~equal in Saturated fat ~0.024g

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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. Chicory - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170404/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.