Okra vs. Club sandwich — In-Depth Nutrition Comparison
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How are okra and club sandwich different?
- Okra is higher in vitamin C and vitamin K; however, club sandwich is richer in selenium, vitamin B3, phosphorus, vitamin B12, and vitamin B5.
- Daily need coverage for selenium for club sandwich is 44% higher.
- Okra contains 5 times more vitamin C than club sandwich. While okra contains 23mg of vitamin C, club sandwich contains only 4.4mg.
- Okra has less sodium.
Okra, raw and Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise are the varieties used in this article.
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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 MagnesiumMagnesium | +78.1% |
| Contains more PotassiumPotassium | +32.3% |
| Contains more CopperCopper | +22.5% |
| Contains less SodiumSodium | -98.9% |
| Contains more ManganeseManganese | +∞% |
| Contains more CalciumCalcium | +15.9% |
| Contains more IronIron | +121% |
| Contains more ZincZinc | +131% |
| Contains more PhosphorusPhosphorus | +252.5% |
| Contains more SeleniumSelenium | +3442.9% |
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 | +422.7% |
| Contains more Vitamin B1Vitamin B1 | +16.3% |
| Contains more Vitamin KVitamin K | +259.8% |
| Contains more FolateFolate | +93.5% |
| Contains more Vitamin EVitamin E | +125.9% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +210% |
| Contains more Vitamin B3Vitamin B3 | +457.5% |
| Contains more Vitamin B5Vitamin B5 | +237.1% |
| Contains more Vitamin B6Vitamin B6 | +37.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +288.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 0.7µg | 24.8µg | 44% |
| Manganese | 0.788mg | 34% | |
| Protein | 1.93g | 17.19g | 31% |
| Vitamin B3 | 1mg | 5.575mg | 29% |
| Sodium | 7mg | 630mg | 27% |
| Phosphorus | 61mg | 215mg | 22% |
| Vitamin C | 23mg | 4.4mg | 21% |
| Vitamin B12 | 0µg | 0.47µg | 20% |
| Vitamin K | 31.3µg | 8.7µg | 19% |
| Cholesterol | 0mg | 46mg | 15% |
| Saturated fat | 0.026g | 3.109g | 14% |
| Fats | 0.19g | 8.05g | 12% |
| Polyunsaturated fat | 0.027g | 1.88g | 12% |
| Vitamin B5 | 0.245mg | 0.826mg | 12% |
| Vitamin B2 | 0.06mg | 0.186mg | 10% |
| Calories | 33kcal | 220kcal | 9% |
| Iron | 0.62mg | 1.37mg | 9% |
| Fiber | 3.2g | 1.2g | 8% |
| Monounsaturated fat | 0.017g | 2.949g | 7% |
| Zinc | 0.58mg | 1.34mg | 7% |
| Folate | 60µg | 31µg | 7% |
| Magnesium | 57mg | 32mg | 6% |
| Vitamin B6 | 0.215mg | 0.296mg | 6% |
| Choline | 12.3mg | 47.8mg | 6% |
| Carbs | 7.45g | 19.87g | 4% |
| Vitamin B1 | 0.2mg | 0.172mg | 2% |
| Potassium | 299mg | 226mg | 2% |
| Vitamin E | 0.27mg | 0.61mg | 2% |
| Copper | 0.109mg | 0.089mg | 2% |
| Calcium | 82mg | 95mg | 1% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Vitamin D | 0IU | 5IU | 1% |
| Fructose | 0.57g | 1% | |
| Net carbs | 4.25g | 18.67g | N/A |
| Sugar | 1.48g | 4.68g | N/A |
| Starch | 0.34g | 0% | |
| Vitamin A | 36µg | 35µg | 0% |
| Trans fat | 0g | 0.071g | N/A |
| 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% | |
| Omega-3 - EPA | 0g | 0.004g | N/A |
| Omega-3 - DHA | 0g | 0.007g | N/A |
| Omega-3 - DPA | 0g | 0.004g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.93 g
Fats:
0.19 g
Carbs:
7.45 g
Water:
89.58 g
Other:
0.85 g
Protein:
17.19 g
Fats:
8.05 g
Carbs:
19.87 g
Water:
52.52 g
Other:
2.37 g
| Contains more WaterWater | +70.6% |
| Contains more ProteinProtein | +790.7% |
| Contains more FatsFats | +4136.8% |
| Contains more CarbsCarbs | +166.7% |
| Contains more OtherOther | +178.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.026 g
Monounsaturated fat:
Mono. Fat
0.017 g
Polyunsaturated fat:
Poly. Fat
0.027 g
Saturated fat:
Sat. Fat
3.109 g
Monounsaturated fat:
Mono. Fat
2.949 g
Polyunsaturated fat:
Poly. Fat
1.88 g
| Contains less Sat. FatSaturated fat | -99.2% |
| Contains more Mono. FatMonounsaturated fat | +17247.1% |
| Contains more Poly. FatPolyunsaturated fat | +6863% |
