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  6. Okra vs. Clementine

Okra vs. Clementine — In-Depth Nutrition Comparison

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Differences between okra and clementine

  • Okra has more manganese, vitamin K, magnesium, vitamin B6, vitamin B1, folate, copper, iron, and fiber, while clementine has more vitamin C.
  • Okra's daily need coverage for manganese is 33% higher.

The food types used in this comparison are Okra, raw and Clementines, raw.

Infographic

Okra vs Clementine 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
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% 9% 16% 5.3% 14% 1.6% 9% 0.13% 3% 0.55%
Contains more MagnesiumMagnesium +470%
Contains more CalciumCalcium +173.3%
Contains more PotassiumPotassium +68.9%
Contains more IronIron +342.9%
Contains more CopperCopper +153.5%
Contains more ZincZinc +866.7%
Contains more PhosphorusPhosphorus +190.5%
Contains more ManganeseManganese +3326.1%
Contains more SeleniumSelenium +600%
Contains less SodiumSodium -85.7%

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
Okra
9
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 163% 0% 4% 0% 22% 6.9% 12% 9.1% 17% 0% 0% 18% 7.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +35%
Contains more Vitamin B1Vitamin B1 +132.6%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B3Vitamin B3 +57.2%
Contains more Vitamin B5Vitamin B5 +62.3%
Contains more Vitamin B6Vitamin B6 +186.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +150%
Contains more Vitamin CVitamin C +112.2%
Contains more CholineCholine +13.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Okra Clementine DV% diff.
Manganese 0.788mg 0.023mg 33%
Vitamin C 23mg 48.8mg 29%
Vitamin K 31.3µg 0µg 26%
Magnesium 57mg 10mg 11%
Vitamin B6 0.215mg 0.075mg 11%
Vitamin B1 0.2mg 0.086mg 10%
Folate 60µg 24µg 9%
Copper 0.109mg 0.043mg 7%
Iron 0.62mg 0.14mg 6%
Fiber 3.2g 1.7g 6%
Phosphorus 61mg 21mg 6%
Calcium 82mg 30mg 5%
Zinc 0.58mg 0.06mg 5%
Potassium 299mg 177mg 4%
Vitamin A 36µg 4%
Carbs 7.45g 12.02g 2%
Protein 1.93g 0.85g 2%
Vitamin B5 0.245mg 0.151mg 2%
Vitamin B3 1mg 0.636mg 2%
Vitamin B2 0.06mg 0.03mg 2%
Calories 33kcal 47kcal 1%
Selenium 0.7µg 0.1µg 1%
Fructose 0.57g 1.64g 1%
Fats 0.19g 0.15g 0%
Net carbs 4.25g 10.32g N/A
Sugar 1.48g 9.18g N/A
Starch 0.34g 0g 0%
Sodium 7mg 1mg 0%
Vitamin E 0.27mg 0.2mg 0%
Choline 12.3mg 14mg 0%
Saturated fat 0.026g 0%
Monounsaturated fat 0.017g 0%
Polyunsaturated fat 0.027g 0%
Tryptophan 0.017mg 0%
Threonine 0.065mg 0%
Isoleucine 0.069mg 0%
Leucine 0.105mg 0%
Lysine 0.081mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.065mg 0%
Valine 0.091mg 0%
Histidine 0.031mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
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
12% 87%
Protein: 0.85 g
Fats: 0.15 g
Carbs: 12.02 g
Water: 86.58 g
Other: 0.4 g
Contains more ProteinProtein +127.1%
Contains more FatsFats +26.7%
Contains more OtherOther +112.5%
Contains more CarbsCarbs +61.3%
~equal in Water ~86.58g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Okra
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
65% 17% 18%
Starch: 0 g
Sucrose: 5.96 g
Glucose: 1.59 g
Fructose: 1.64 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +893.3%
Contains more GlucoseGlucose +396.9%
Contains more FructoseFructose +187.7%
~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. Clementine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168195/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.