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Okra vs. Cloudberry — In-Depth Nutrition Comparison

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A recap on differences between okra and cloudberries

  • Okra is higher in vitamin B1, vitamin A, and calcium, yet cloudberries are higher in vitamin C.
  • Cloudberries cover your daily vitamin C needs 150% more than okra.
  • Okra contains 5 times more calcium than cloudberries. While okra contains 82mg of calcium, cloudberries contain only 18mg.

Food varieties used in this article are Okra, raw and Cloudberries, raw (Alaska Native).

Infographic

Okra vs Cloudberry 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
8
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 0% 5.4% 0% 26% 0% 0% 15% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +355.6%
Contains more PotassiumPotassium +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +74.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains more IronIron +12.9%

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.
Okra
8
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 527% 0% 0% 0% 13% 16% 17% 0% 0% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +300%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +587%
Contains more Vitamin B2Vitamin B2 +16.7%
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~0.9mg
~equal in Vitamin B12 ~µg

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
2% 9% 87%
Protein: 2.4 g
Fats: 0.8 g
Carbs: 8.6 g
Water: 87 g
Other: 1.2 g
Contains more ProteinProtein +24.4%
Contains more FatsFats +321.1%
Contains more CarbsCarbs +15.4%
Contains more OtherOther +41.2%
~equal in Water ~87g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Okra Cloudberry DV% diff.
Vitamin C 23mg 158mg 150%
Manganese 0.788mg 34%
Vitamin K 31.3µg 26%
Vitamin B6 0.215mg 17%
Folate 60µg 15%
Magnesium 57mg 14%
Fiber 3.2g 13%
Vitamin B1 0.2mg 0.05mg 13%
Copper 0.109mg 12%
Potassium 299mg 9%
Calcium 82mg 18mg 6%
Zinc 0.58mg 5%
Vitamin B5 0.245mg 5%
Phosphorus 61mg 35mg 4%
Vitamin A 36µg 4%
Choline 12.3mg 2%
Vitamin E 0.27mg 2%
Protein 1.93g 2.4g 1%
Vitamin B3 1mg 0.9mg 1%
Vitamin B2 0.06mg 0.07mg 1%
Calories 33kcal 51kcal 1%
Selenium 0.7µg 1%
Iron 0.62mg 0.7mg 1%
Fats 0.19g 0.8g 1%
Fructose 0.57g 1%
Carbs 7.45g 8.6g 0%
Net carbs 4.25g 8.6g N/A
Sugar 1.48g N/A
Starch 0.34g 0%
Sodium 7mg 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Cloudberry
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
44%
Cloudberry
Minerals Daily Need Coverage Score
30%
Okra
5%
Cloudberry

Comparison summary

Which food is richer in minerals?
Okra
Okra is relatively richer in minerals
Which food is richer in vitamins?
Okra
Okra is relatively richer in vitamins
Which food is lower in Cholesterol?
Cloudberry
Cloudberry is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Cloudberry
Cloudberry is lower in Sugar (difference - 1.48g)
Which food contains less Sodium?
Cloudberry
Cloudberry contains less Sodium (difference - 7mg)
Which food is lower in Saturated fat?
Cloudberry
Cloudberry is lower in Saturated fat (difference - 0.026g)
Which food is lower in glycemic index?
Cloudberry
Cloudberry is lower in glycemic index (difference - 44)
Which food is cheaper?
Cloudberry
Cloudberry is cheaper (difference - $1)

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. Cloudberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169802/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.