Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Okra
  5. Compare
  6. Okra vs. Coconut oil

Okra vs. Coconut oil — In-Depth Nutrition Comparison

Compare

A recap on the differences between okra and coconut oil

  • Okra is higher than coconut oil in manganese, vitamin K, vitamin C, vitamin B1, vitamin B6, folate, vitamin A, magnesium, and fiber.
  • Coconut oil covers your daily saturated fat needs 412% more than okra.
  • The amount of saturated fat in okra is lower.

Food varieties used in this article are Okra, raw and Oil, coconut.

Infographic

Okra vs Coconut oil 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 0% 0.3% 0% 1.9% 0% 0.55% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +8100%
Contains more PotassiumPotassium +∞%
Contains more IronIron +1140%
Contains more CopperCopper +∞%
Contains more ZincZinc +2800%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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
11
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% 2.2% 0% 0% 0% 0% 0% 0% 0% 1.5% 0% 0.16%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +145.5%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +5116.7%
Contains more FolateFolate +∞%
Contains more CholineCholine +4000%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Okra Coconut oil DV% diff.
Saturated fat 0.026g 82.475g 375%
Fats 0.19g 99.06g 152%
Calories 33kcal 892kcal 43%
Manganese 0.788mg 0mg 34%
Vitamin K 31.3µg 0.6µg 26%
Vitamin C 23mg 0mg 26%
Vitamin B6 0.215mg 0mg 17%
Vitamin B1 0.2mg 0mg 17%
Monounsaturated fat 0.017g 6.332g 16%
Folate 60µg 0µg 15%
Magnesium 57mg 0mg 14%
Fiber 3.2g 0g 13%
Copper 0.109mg 0mg 12%
Polyunsaturated fat 0.027g 1.702g 11%
Potassium 299mg 0mg 9%
Phosphorus 61mg 0mg 9%
Calcium 82mg 1mg 8%
Iron 0.62mg 0.05mg 7%
Vitamin B3 1mg 0mg 6%
Vitamin B5 0.245mg 0mg 5%
Vitamin B2 0.06mg 0mg 5%
Zinc 0.58mg 0.02mg 5%
Vitamin A 36µg 0µg 4%
Protein 1.93g 0g 4%
Choline 12.3mg 0.3mg 2%
Carbs 7.45g 0g 2%
Selenium 0.7µg 0µg 1%
Fructose 0.57g 1%
Vitamin E 0.27mg 0.11mg 1%
Net carbs 4.25g 0g N/A
Sugar 1.48g 0g N/A
Starch 0.34g 0%
Sodium 7mg 0mg 0%
Trans fat 0g 0.028g N/A
Tryptophan 0.017mg 0mg 0%
Threonine 0.065mg 0mg 0%
Isoleucine 0.069mg 0mg 0%
Leucine 0.105mg 0mg 0%
Lysine 0.081mg 0mg 0%
Methionine 0.021mg 0mg 0%
Phenylalanine 0.065mg 0mg 0%
Valine 0.091mg 0mg 0%
Histidine 0.031mg 0mg 0%
Omega-3 - ALA 0.019g N/A
Omega-6 - Linoleic acid 1.676g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
Okra
3
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +298500%
Contains more FatsFats +52036.8%
~equal in Other ~0.91g

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
91% 7% 2%
Saturated fat: Sat. Fat 82.475 g
Monounsaturated fat: Mono. Fat 6.332 g
Polyunsaturated fat: Poly. Fat 1.702 g
Contains less Sat. FatSaturated fat -100%
Contains more Mono. FatMonounsaturated fat +37147.1%
Contains more Poly. FatPolyunsaturated fat +6203.7%

People also compare

Okra
Okra vs Cucumber
Cucumber
Okra
Okra vs Eggplant
Eggplant
Okra
Okra vs Tomato
Tomato
Coconut oil
Coconut oil vs Palm oil
Palm oil
Coconut oil
Coconut oil vs Rice bran oil
Rice bran oil
Coconut oil
Coconut oil vs Olive oil
Olive oil

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. Coconut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/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.