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  6. Okra vs. Cocoa solids

Okra vs. Cocoa solids — In-Depth Nutrition Comparison

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Summary of differences between okra and cocoa solids

  • Okra has more vitamin C; however, cocoa solids are higher in copper, iron, fiber, manganese, magnesium, phosphorus, zinc, and potassium.
  • Cocoa solids cover your daily need for copper, 409% more than okra.
  • Okra has less saturated fat.

These are the specific foods used in this comparison Okra, raw and Cocoa, dry powder, unsweetened.

Infographic

Okra vs Cocoa solids 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 356% 38% 134% 520% 1263% 186% 315% 2.7% 500% 78%
Contains less SodiumSodium -66.7%
Contains more MagnesiumMagnesium +775.4%
Contains more CalciumCalcium +56.1%
Contains more PotassiumPotassium +409.7%
Contains more IronIron +2135.5%
Contains more CopperCopper +3375.2%
Contains more ZincZinc +1074.1%
Contains more PhosphorusPhosphorus +1103.3%
Contains more ManganeseManganese +386.9%
Contains more SeleniumSelenium +1942.9%

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
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% 20% 56% 41% 15% 27% 0% 6.3% 24% 6.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +170%
Contains more Vitamin B1Vitamin B1 +156.4%
Contains more Vitamin B6Vitamin B6 +82.2%
Contains more Vitamin KVitamin K +1152%
Contains more FolateFolate +87.5%
Contains more Vitamin B2Vitamin B2 +301.7%
Contains more Vitamin B3Vitamin B3 +118.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.254mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~12mg

All nutrients comparison - raw data values

Nutrient Okra Cocoa solids DV% diff.
Copper 0.109mg 3.788mg 409%
Iron 0.62mg 13.86mg 166%
Fiber 3.2g 37g 135%
Manganese 0.788mg 3.837mg 133%
Magnesium 57mg 499mg 105%
Phosphorus 61mg 734mg 96%
Caffeine 0mg 230mg 58%
Zinc 0.58mg 6.81mg 57%
Saturated fat 0.026g 8.07g 37%
Potassium 299mg 1524mg 36%
Protein 1.93g 19.6g 35%
Vitamin C 23mg 0mg 26%
Selenium 0.7µg 14.3µg 25%
Vitamin K 31.3µg 2.5µg 24%
Fats 0.19g 13.7g 21%
Carbs 7.45g 57.9g 17%
Vitamin B2 0.06mg 0.241mg 14%
Monounsaturated fat 0.017g 4.57g 11%
Calories 33kcal 228kcal 10%
Vitamin B1 0.2mg 0.078mg 10%
Vitamin B6 0.215mg 0.118mg 7%
Vitamin B3 1mg 2.185mg 7%
Folate 60µg 32µg 7%
Calcium 82mg 128mg 5%
Vitamin A 36µg 0µg 4%
Polyunsaturated fat 0.027g 0.44g 3%
Vitamin E 0.27mg 0.1mg 1%
Fructose 0.57g 1%
Sodium 7mg 21mg 1%
Net carbs 4.25g 20.9g N/A
Sugar 1.48g 1.75g N/A
Starch 0.34g 0%
Vitamin B5 0.245mg 0.254mg 0%
Choline 12.3mg 12mg 0%
Tryptophan 0.017mg 0.293mg 0%
Threonine 0.065mg 0.776mg 0%
Isoleucine 0.069mg 0.76mg 0%
Leucine 0.105mg 1.189mg 0%
Lysine 0.081mg 0.983mg 0%
Methionine 0.021mg 0.202mg 0%
Phenylalanine 0.065mg 0.941mg 0%
Valine 0.091mg 1.177mg 0%
Histidine 0.031mg 0.339mg 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
20% 14% 58% 3% 6%
Protein: 19.6 g
Fats: 13.7 g
Carbs: 57.9 g
Water: 3 g
Other: 5.8 g
Contains more WaterWater +2886%
Contains more ProteinProtein +915.5%
Contains more FatsFats +7110.5%
Contains more CarbsCarbs +677.2%
Contains more OtherOther +582.4%

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 8.07 g
Monounsaturated fat: Mono. Fat 4.57 g
Polyunsaturated fat: Poly. Fat 0.44 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +26782.4%
Contains more Poly. FatPolyunsaturated fat +1529.6%

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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 solids - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169593/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.