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  6. Okra vs. Cocoa bean

Okra vs. Cocoa bean — In-Depth Nutrition Comparison

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The main differences between okra and cocoa bean

  • Cocoa bean is richer than okra in copper, iron, manganese, fiber, magnesium, phosphorus, potassium, zinc, and vitamin B2.
  • Daily need coverage for copper for cocoa bean is 389% higher.
  • Okra contains less saturated fat.

Food types used in this article are Okra, raw and Cocoa, dry powder, unsweetened, processed with alkali.

Infographic

Okra vs Cocoa bean 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
1
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 340% 33% 221% 582% 1202% 174% 312% 2.5% 487% 72%
Contains less SodiumSodium -63.2%
Contains more MagnesiumMagnesium +735.1%
Contains more CalciumCalcium +35.4%
Contains more PotassiumPotassium +739.1%
Contains more IronIron +2403.2%
Contains more CopperCopper +3209.2%
Contains more ZincZinc +998.3%
Contains more PhosphorusPhosphorus +1093.4%
Contains more ManganeseManganese +374.2%
Contains more SeleniumSelenium +1785.7%

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
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 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% 0% 2% 0% 28% 106% 45% 15% 27% 0% 6% 24% 6.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +170%
Contains more Vitamin B1Vitamin B1 +81.8%
Contains more Vitamin B6Vitamin B6 +82.2%
Contains more Vitamin KVitamin K +1204.2%
Contains more FolateFolate +87.5%
Contains more Vitamin B2Vitamin B2 +666.7%
Contains more Vitamin B3Vitamin B3 +140%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.254mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~11.4mg

All nutrients comparison - raw data values

Nutrient Okra Cocoa bean DV% diff.
Copper 0.109mg 3.607mg 389%
Iron 0.62mg 15.52mg 186%
Manganese 0.788mg 3.737mg 128%
Fiber 3.2g 29.8g 106%
Magnesium 57mg 476mg 100%
Phosphorus 61mg 728mg 95%
Potassium 299mg 2509mg 65%
Zinc 0.58mg 6.37mg 53%
Saturated fat 0.026g 7.76g 35%
Protein 1.93g 18.1g 32%
Vitamin B2 0.06mg 0.46mg 31%
Vitamin C 23mg 0mg 26%
Vitamin K 31.3µg 2.4µg 24%
Selenium 0.7µg 13.2µg 23%
Fats 0.19g 13.1g 20%
Caffeine 0mg 78mg 20%
Carbs 7.45g 58.3g 17%
Monounsaturated fat 0.017g 4.39g 11%
Vitamin B3 1mg 2.4mg 9%
Calories 33kcal 220kcal 9%
Vitamin B1 0.2mg 0.11mg 8%
Vitamin B6 0.215mg 0.118mg 7%
Folate 60µg 32µg 7%
Vitamin A 36µg 0µg 4%
Calcium 82mg 111mg 3%
Polyunsaturated fat 0.027g 0.42g 3%
Vitamin E 0.27mg 0.1mg 1%
Fructose 0.57g 1%
Sodium 7mg 19mg 1%
Net carbs 4.25g 28.5g N/A
Sugar 1.48g 1.76g N/A
Starch 0.34g 0%
Vitamin B5 0.245mg 0.254mg 0%
Choline 12.3mg 11.4mg 0%
Tryptophan 0.017mg 0.271mg 0%
Threonine 0.065mg 0.716mg 0%
Isoleucine 0.069mg 0.701mg 0%
Leucine 0.105mg 1.097mg 0%
Lysine 0.081mg 0.907mg 0%
Methionine 0.021mg 0.187mg 0%
Phenylalanine 0.065mg 0.869mg 0%
Valine 0.091mg 1.086mg 0%
Histidine 0.031mg 0.312mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
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
18% 13% 58% 3% 8%
Protein: 18.1 g
Fats: 13.1 g
Carbs: 58.3 g
Water: 2.7 g
Other: 7.8 g
Contains more WaterWater +3217.8%
Contains more ProteinProtein +837.8%
Contains more FatsFats +6794.7%
Contains more CarbsCarbs +682.6%
Contains more OtherOther +817.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okra
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
62% 35% 3%
Saturated fat: Sat. Fat 7.76 g
Monounsaturated fat: Mono. Fat 4.39 g
Polyunsaturated fat: Poly. Fat 0.42 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +25723.5%
Contains more Poly. FatPolyunsaturated fat +1455.6%

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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. Cocoa bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169594/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.