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Okra vs. Corn syrup — In-Depth Nutrition Comparison

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What are the differences between okra and corn syrup?

  • The amount of manganese, vitamin K, vitamin C, vitamin B6, vitamin B1, folate, vitamin A, fiber, magnesium, and potassium in okra is higher than in corn syrup.
  • Okra's daily need coverage for manganese is 30% more.

We used Okra, raw and Syrups, corn, dark types in this article.

Infographic

Okra vs Corn syrup 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
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 5.7% 5.4% 3.9% 14% 18% 1.1% 4.7% 20% 13% 16%
Contains more MagnesiumMagnesium +612.5%
Contains more CalciumCalcium +355.6%
Contains more PotassiumPotassium +579.5%
Contains more IronIron +67.6%
Contains more CopperCopper +105.7%
Contains more ZincZinc +1350%
Contains more PhosphorusPhosphorus +454.5%
Contains less SodiumSodium -95.5%
Contains more ManganeseManganese +688%
Contains more SeleniumSelenium +314.3%

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.
Okra
10
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% 0% 0% 2.8% 2.1% 0.38% 1.4% 2.1% 0% 0% 0% 7.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1718.2%
Contains more Vitamin B2Vitamin B2 +566.7%
Contains more Vitamin B3Vitamin B3 +4900%
Contains more Vitamin B5Vitamin B5 +965.2%
Contains more Vitamin B6Vitamin B6 +2288.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~13.3mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
4
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
78% 22%
Protein: 0 g
Fats: 0 g
Carbs: 77.59 g
Water: 22.01 g
Other: 0.4 g
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more WaterWater +307%
Contains more OtherOther +112.5%
Contains more CarbsCarbs +941.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Okra Corn syrup
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Okra Corn syrup DV% diff.
Manganese 0.788mg 0.1mg 30%
Vitamin C 23mg 0mg 26%
Vitamin K 31.3µg 0µg 26%
Carbs 7.45g 77.59g 23%
Vitamin B1 0.2mg 0.011mg 16%
Vitamin B6 0.215mg 0.009mg 16%
Folate 60µg 0µg 15%
Fiber 3.2g 0g 13%
Calories 33kcal 286kcal 13%
Magnesium 57mg 8mg 12%
Potassium 299mg 44mg 8%
Phosphorus 61mg 11mg 7%
Copper 0.109mg 0.053mg 6%
Sodium 7mg 155mg 6%
Vitamin B3 1mg 0.02mg 6%
Calcium 82mg 18mg 6%
Zinc 0.58mg 0.04mg 5%
Vitamin B2 0.06mg 0.009mg 4%
Vitamin B5 0.245mg 0.023mg 4%
Vitamin A 36µg 0µg 4%
Selenium 0.7µg 2.9µg 4%
Protein 1.93g 0g 4%
Iron 0.62mg 0.37mg 3%
Vitamin E 0.27mg 0mg 2%
Fructose 0.57g 1%
Fats 0.19g 0g 0%
Net carbs 4.25g 77.59g N/A
Sugar 1.48g 77.59g N/A
Starch 0.34g 0%
Choline 12.3mg 13.3mg 0%
Saturated fat 0.026g 0g 0%
Monounsaturated fat 0.017g 0g 0%
Polyunsaturated fat 0.027g 0g 0%
Tryptophan 0.017mg 0%
Threonine 0.065mg 0%
Isoleucine 0.069mg 0%
Leucine 0.105mg 0%
Lysine 0.081mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.065mg 0%
Valine 0.091mg 0%
Histidine 0.031mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Corn syrup
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Okra
1%
Corn syrup
Minerals Daily Need Coverage Score
30%
Okra
10%
Corn syrup

Comparison summary

Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 76.11g)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 148mg)
Which food is cheaper?
Okra
Okra is cheaper (difference - $1.8)
Which food is richer in minerals?
Okra
Okra is relatively richer in minerals
Which food is richer in vitamins?
Okra
Okra is relatively richer in vitamins
Which food is lower in Saturated fat?
Corn syrup
Corn syrup is lower in Saturated fat (difference - 0.026g)
Which food is lower in glycemic index?
Corn syrup
Corn syrup is lower in glycemic index (difference - 90)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Corn syrup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168836/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.