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  6. Okra vs. Cookie dough

Okra vs. Cookie dough — In-Depth Nutrition Comparison

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Significant differences between okra and cookie dough

  • Okra has more vitamin C, vitamin B6, vitamin A, and magnesium; however, cookie dough is richer in iron, selenium, and vitamin B2.
  • Okra covers your daily vitamin C needs 26% more than cookie dough.
  • Cookie dough has 10 times less vitamin A than okra. Okra has 716IU of vitamin A, while cookie dough has 70IU.
  • Okra contains less sodium.

Specific food types used in this comparison are Okra, raw and Cookies, oatmeal, refrigerated dough.

Infographic

Okra vs Cookie dough 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
4
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 20% 9.3% 13% 80% 37% 17% 45% 38% 100% 50%
Contains more MagnesiumMagnesium +103.6%
Contains more CalciumCalcium +164.5%
Contains more PotassiumPotassium +103.4%
Contains less SodiumSodium -97.6%
Contains more IronIron +245.2%
Contains more ZincZinc +10.3%
Contains more PhosphorusPhosphorus +70.5%
Contains more SeleniumSelenium +1200%
~equal in Copper ~0.11mg
~equal in Manganese ~0.765mg

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% 1.3% 0% 0% 59% 34% 35% 22% 9.5% 5% 0% 26% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +800%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +424.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +71.4%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +17%
Contains more Vitamin B2Vitamin B2 +146.7%
Contains more Vitamin B3Vitamin B3 +86.5%
Contains more Vitamin B5Vitamin B5 +51.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Okra Cookie dough DV% diff.
Fats 0.19g 18.9g 29%
Vitamin C 23mg 0mg 26%
Monounsaturated fat 0.017g 10.531g 26%
Vitamin K 31.3µg 26%
Saturated fat 0.026g 4.751g 21%
Calories 33kcal 424kcal 20%
Iron 0.62mg 2.14mg 19%
Polyunsaturated fat 0.027g 2.592g 17%
Carbs 7.45g 59.1g 17%
Selenium 0.7µg 9.1µg 15%
Vitamin B6 0.215mg 0.041mg 13%
Sodium 7mg 294mg 12%
Cholesterol 0mg 24mg 8%
Protein 1.93g 5.4g 7%
Vitamin B2 0.06mg 0.148mg 7%
Magnesium 57mg 28mg 7%
Phosphorus 61mg 104mg 6%
Folate 60µg 35µg 6%
Vitamin B3 1mg 1.865mg 5%
Calcium 82mg 31mg 5%
Vitamin A 36µg 4µg 4%
Potassium 299mg 147mg 4%
Vitamin B1 0.2mg 0.234mg 3%
Fiber 3.2g 2.5g 3%
Vitamin B5 0.245mg 0.372mg 3%
Vitamin B12 0µg 0.04µg 2%
Choline 12.3mg 2%
Vitamin E 0.27mg 2%
Fructose 0.57g 1%
Manganese 0.788mg 0.765mg 1%
Zinc 0.58mg 0.64mg 1%
Net carbs 4.25g 56.6g N/A
Sugar 1.48g N/A
Copper 0.109mg 0.11mg 0%
Starch 0.34g 0%
Tryptophan 0.017mg 0.088mg 0%
Threonine 0.065mg 0.177mg 0%
Isoleucine 0.069mg 0.227mg 0%
Leucine 0.105mg 0.414mg 0%
Lysine 0.081mg 0.257mg 0%
Methionine 0.021mg 0.122mg 0%
Phenylalanine 0.065mg 0.278mg 0%
Valine 0.091mg 0.291mg 0%
Histidine 0.031mg 0.125mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.001g N/A

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
5% 19% 59% 15%
Protein: 5.4 g
Fats: 18.9 g
Carbs: 59.1 g
Water: 15.3 g
Other: 1.3 g
Contains more WaterWater +485.5%
Contains more ProteinProtein +179.8%
Contains more FatsFats +9847.4%
Contains more CarbsCarbs +693.3%
Contains more OtherOther +52.9%

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
27% 59% 15%
Saturated fat: Sat. Fat 4.751 g
Monounsaturated fat: Mono. Fat 10.531 g
Polyunsaturated fat: Poly. Fat 2.592 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +61847.1%
Contains more Poly. FatPolyunsaturated fat +9500%

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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. Cookie dough - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174961/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.