Okra vs. Plantain raw — In-Depth Nutrition Comparison
Compare
A recap on differences between okra and plantain raw
- Okra is higher in vitamin K, vitamin B1, folate, calcium, and vitamin C, yet plantain raw is higher in vitamin A, vitamin B6, and potassium.
- Okra covers your daily vitamin K needs 25% more than plantain raw.
- Okra contains 27 times more calcium than plantain raw. While okra contains 82mg of calcium, plantain raw contains only 3mg.
Food varieties used in this article are Okra, raw and Plantains, raw.
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.
| Contains more MagnesiumMagnesium | +54.1% |
| Contains more CalciumCalcium | +2633.3% |
| Contains more CopperCopper | +34.6% |
| Contains more ZincZinc | +314.3% |
| Contains more PhosphorusPhosphorus | +79.4% |
| Contains more ManganeseManganese | +∞% |
| Contains more PotassiumPotassium | +66.9% |
| Contains less SodiumSodium | -42.9% |
| Contains more SeleniumSelenium | +114.3% |
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 | +25% |
| Contains more Vitamin EVitamin E | +92.9% |
| Contains more Vitamin B1Vitamin B1 | +284.6% |
| Contains more Vitamin B3Vitamin B3 | +45.8% |
| Contains more Vitamin KVitamin K | +4371.4% |
| Contains more FolateFolate | +172.7% |
| Contains more Vitamin AVitamin A | +55.6% |
| Contains more Vitamin B6Vitamin B6 | +39.1% |
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:
1.3 g
Fats:
0.37 g
Carbs:
31.89 g
Water:
65.28 g
Other:
1.16 g
| Contains more ProteinProtein | +48.5% |
| Contains more WaterWater | +37.2% |
| Contains more FatsFats | +94.7% |
| Contains more CarbsCarbs | +328.1% |
| Contains more OtherOther | +36.5% |
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
0.143 g
Monounsaturated fat:
Mono. Fat
0.032 g
Polyunsaturated fat:
Poly. Fat
0.069 g
| Contains less Sat. FatSaturated fat | -81.8% |
| Contains more Mono. FatMonounsaturated fat | +88.2% |
| Contains more Poly. FatPolyunsaturated fat | +155.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sodium |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Lower in Sugar |
|
||
| Lower in Saturated fat |
|
||
| Rich in minerals |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 0.788mg | 34% | |
| Vitamin K | 31.3µg | 0.7µg | 26% |
| Vitamin B1 | 0.2mg | 0.052mg | 12% |
| Folate | 60µg | 22µg | 10% |
| Carbs | 7.45g | 31.89g | 8% |
| Calcium | 82mg | 3mg | 8% |
| Potassium | 299mg | 499mg | 6% |
| Vitamin B6 | 0.215mg | 0.299mg | 6% |
| Vitamin C | 23mg | 18.4mg | 5% |
| Magnesium | 57mg | 37mg | 5% |
| Zinc | 0.58mg | 0.14mg | 4% |
| Phosphorus | 61mg | 34mg | 4% |
| Calories | 33kcal | 122kcal | 4% |
| Fiber | 3.2g | 2.3g | 4% |
| Copper | 0.109mg | 0.081mg | 3% |
| Vitamin A | 36µg | 56µg | 2% |
| Vitamin B3 | 1mg | 0.686mg | 2% |
| Protein | 1.93g | 1.3g | 1% |
| Saturated fat | 0.026g | 0.143g | 1% |
| Fructose | 0.57g | 1% | |
| Selenium | 0.7µg | 1.5µg | 1% |
| Vitamin E | 0.27mg | 0.14mg | 1% |
| Fats | 0.19g | 0.37g | 0% |
| Net carbs | 4.25g | 29.59g | N/A |
| Iron | 0.62mg | 0.6mg | 0% |
| Sugar | 1.48g | 15g | N/A |
| Starch | 0.34g | 0% | |
| Sodium | 7mg | 4mg | 0% |
| Vitamin B2 | 0.06mg | 0.054mg | 0% |
| Vitamin B5 | 0.245mg | 0.26mg | 0% |
| Choline | 12.3mg | 13.5mg | 0% |
| Monounsaturated fat | 0.017g | 0.032g | 0% |
| Polyunsaturated fat | 0.027g | 0.069g | 0% |
| Tryptophan | 0.017mg | 0.015mg | 0% |
| Threonine | 0.065mg | 0.034mg | 0% |
| Isoleucine | 0.069mg | 0.036mg | 0% |
| Leucine | 0.105mg | 0.059mg | 0% |
| Lysine | 0.081mg | 0.06mg | 0% |
| Methionine | 0.021mg | 0.017mg | 0% |
| Phenylalanine | 0.065mg | 0.044mg | 0% |
| Valine | 0.091mg | 0.046mg | 0% |
| Histidine | 0.031mg | 0.064mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
29%
18%
Minerals Daily Need Coverage Score
30%
15%
Comparison summary
Which food contains less Sodium?
Plantain raw contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Plantain raw is lower in glycemic index (difference - 37)
Which food is cheaper?
Plantain raw is cheaper (difference - $1)
Which food is lower in Sugar?
Okra is lower in Sugar (difference - 13.52g)
Which food is lower in Saturated fat?
Okra is lower in Saturated fat (difference - 0.117g)
Which food is richer in minerals?
Okra is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.