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  6. Okra vs. Corned beef

Okra vs. Corned beef — In-Depth Nutrition Comparison

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A recap on differences between okra and corned beef

  • Okra is higher in manganese, vitamin C, and vitamin K, yet corned beef is higher in vitamin B12, selenium, zinc, and iron.
  • Corned beef covers your daily vitamin B12 needs 68% more than okra.
  • The amount of sodium in okra is lower.

Food varieties used in this article are Okra, raw and Beef, cured, corned beef, brisket, cooked.

Infographic

Okra vs Corned beef 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
5
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 8.6% 2.4% 13% 70% 51% 125% 54% 127% 2.9% 179%
Contains more MagnesiumMagnesium +375%
Contains more CalciumCalcium +925%
Contains more PotassiumPotassium +106.2%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +3481.8%
Contains more IronIron +200%
Contains more CopperCopper +41.3%
Contains more ZincZinc +689.7%
Contains more PhosphorusPhosphorus +104.9%
Contains more SeleniumSelenium +4585.7%

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 0% 0% 3.2% 1.5% 6.5% 39% 57% 25% 53% 204% 3.8% 4.5% 38%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +68.8%
Contains more Vitamin B1Vitamin B1 +669.2%
Contains more Vitamin KVitamin K +1986.7%
Contains more FolateFolate +900%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +183.3%
Contains more Vitamin B3Vitamin B3 +203%
Contains more Vitamin B5Vitamin B5 +71.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +462.6%
~equal in Vitamin B6 ~0.23mg

All nutrients comparison - raw data values

Nutrient Okra Corned beef DV% diff.
Vitamin B12 0µg 1.63µg 68%
Selenium 0.7µg 32.8µg 58%
Sodium 7mg 973mg 42%
Zinc 0.58mg 4.58mg 36%
Cholesterol 0mg 98mg 33%
Manganese 0.788mg 0.022mg 33%
Protein 1.93g 18.17g 32%
Saturated fat 0.026g 6.34g 29%
Fats 0.19g 18.98g 29%
Vitamin C 23mg 0mg 26%
Vitamin K 31.3µg 1.5µg 25%
Monounsaturated fat 0.017g 9.22g 23%
Iron 0.62mg 1.86mg 16%
Vitamin B1 0.2mg 0.026mg 15%
Folate 60µg 6µg 14%
Vitamin B3 1mg 3.03mg 13%
Fiber 3.2g 0g 13%
Calories 33kcal 251kcal 11%
Magnesium 57mg 12mg 11%
Choline 12.3mg 69.2mg 10%
Phosphorus 61mg 125mg 9%
Vitamin B2 0.06mg 0.17mg 8%
Calcium 82mg 8mg 7%
Copper 0.109mg 0.154mg 5%
Potassium 299mg 145mg 5%
Polyunsaturated fat 0.027g 0.67g 4%
Vitamin B5 0.245mg 0.42mg 4%
Vitamin A 36µg 0µg 4%
Carbs 7.45g 0.47g 2%
Vitamin D 0IU 4IU 1%
Vitamin D 0µg 0.1µg 1%
Vitamin E 0.27mg 0.16mg 1%
Vitamin B6 0.215mg 0.23mg 1%
Fructose 0.57g 1%
Net carbs 4.25g 0.47g N/A
Sugar 1.48g 0g N/A
Starch 0.34g 0%
Tryptophan 0.017mg 0.119mg 0%
Threonine 0.065mg 0.726mg 0%
Isoleucine 0.069mg 0.827mg 0%
Leucine 0.105mg 1.445mg 0%
Lysine 0.081mg 1.536mg 0%
Methionine 0.021mg 0.473mg 0%
Phenylalanine 0.065mg 0.718mg 0%
Valine 0.091mg 0.901mg 0%
Histidine 0.031mg 0.58mg 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
18% 19% 60% 3%
Protein: 18.17 g
Fats: 18.98 g
Carbs: 0.47 g
Water: 59.79 g
Other: 2.59 g
Contains more CarbsCarbs +1485.1%
Contains more WaterWater +49.8%
Contains more ProteinProtein +841.5%
Contains more FatsFats +9889.5%
Contains more OtherOther +204.7%

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
39% 57% 4%
Saturated fat: Sat. Fat 6.34 g
Monounsaturated fat: Mono. Fat 9.22 g
Polyunsaturated fat: Poly. Fat 0.67 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +54135.3%
Contains more Poly. FatPolyunsaturated fat +2381.5%

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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. Corned beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170200/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.