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  6. Okra vs. Plantain raw

Okra vs. Plantain raw — In-Depth Nutrition Comparison

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A recap on the 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

Okra vs Plantain 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.
Okra
Okra
6
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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
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%
~equal in Iron ~0.6mg

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
6
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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.054mg
~equal in Vitamin B5 ~0.26mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~13.5mg

All nutrients comparison - raw data values

Nutrient Okra Plantain raw 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
Okra
2
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
32% 65%
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
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
59% 13% 28%
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%

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.