Okra vs. Crackers — In-Depth Nutrition Comparison
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What are the differences between okra and crackers?
- Okra is higher in vitamin C; however, crackers are richer in iron, vitamin K, vitamin B2, phosphorus, vitamin B3, vitamin E, and vitamin B1.
- Crackers' daily need coverage for iron is 43% more.
- Okra has less sodium.
We used Okra, raw and Crackers, standard snack-type, regular types in this article.
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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 | +216.7% |
| Contains more PotassiumPotassium | +153.4% |
| Contains more ZincZinc | +18.4% |
| Contains less SodiumSodium | -99% |
| Contains more ManganeseManganese | +60.5% |
| Contains more CalciumCalcium | +46.3% |
| Contains more IronIron | +550% |
| Contains more PhosphorusPhosphorus | +306.6% |
| Contains more SeleniumSelenium | +857.1% |
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 | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B6Vitamin B6 | +241.3% |
| Contains more CholineCholine | +28.1% |
| Contains more Vitamin EVitamin E | +1022.2% |
| Contains more Vitamin B1Vitamin B1 | +108% |
| Contains more Vitamin B2Vitamin B2 | +660% |
| Contains more Vitamin B3Vitamin B3 | +335.2% |
| Contains more Vitamin B5Vitamin B5 | +70.2% |
| Contains more Vitamin KVitamin K | +121.4% |
| Contains more FolateFolate | +53.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +2752.9% |
| Contains more ProteinProtein | +244% |
| Contains more FatsFats | +13810.5% |
| Contains more CarbsCarbs | +722.8% |
| Contains more OtherOther | +192.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -99.5% |
| Contains more Mono. FatMonounsaturated fat | +38447.1% |
| Contains more Poly. FatPolyunsaturated fat | +48555.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more FructoseFructose | +96.6% |
| Contains more StarchStarch | +14514.7% |
| Contains more SucroseSucrose | +1058.3% |
| Contains more GlucoseGlucose | +46.9% |
| Contains more MaltoseMaltose | +∞% |
~equal in
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Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Polyunsaturated fat | 0.027g | 13.137g | 87% |
| Iron | 0.62mg | 4.03mg | 43% |
| Fats | 0.19g | 26.43g | 40% |
| Vitamin K | 31.3µg | 69.3µg | 32% |
| Sodium | 7mg | 726mg | 31% |
| Vitamin B2 | 0.06mg | 0.456mg | 30% |
| Phosphorus | 61mg | 248mg | 27% |
| Vitamin C | 23mg | 0mg | 26% |
| Saturated fat | 0.026g | 5.562g | 25% |
| Calories | 33kcal | 510kcal | 24% |
| Vitamin B3 | 1mg | 4.352mg | 21% |
| Starch | 0.34g | 49.69g | 20% |
| Vitamin B1 | 0.2mg | 0.416mg | 18% |
| Vitamin E | 0.27mg | 3.03mg | 18% |
| Carbs | 7.45g | 61.3g | 18% |
| Monounsaturated fat | 0.017g | 6.553g | 16% |
| Manganese | 0.788mg | 0.491mg | 13% |
| Vitamin B6 | 0.215mg | 0.063mg | 12% |
| Selenium | 0.7µg | 6.7µg | 11% |
| Protein | 1.93g | 6.64g | 9% |
| Magnesium | 57mg | 18mg | 9% |
| Folate | 60µg | 92µg | 8% |
| Potassium | 299mg | 118mg | 5% |
| Vitamin A | 36µg | 0µg | 4% |
| Calcium | 82mg | 120mg | 4% |
| Fiber | 3.2g | 2.3g | 4% |
| Vitamin B5 | 0.245mg | 0.417mg | 3% |
| Copper | 0.109mg | 0.104mg | 1% |
| Zinc | 0.58mg | 0.49mg | 1% |
| Net carbs | 4.25g | 59g | N/A |
| Sugar | 1.48g | 8.18g | N/A |
| Trans fat | 0g | 1.076g | N/A |
| Choline | 12.3mg | 9.6mg | 0% |
| Tryptophan | 0.017mg | 0.084mg | 0% |
| Threonine | 0.065mg | 0.193mg | 0% |
| Isoleucine | 0.069mg | 0.246mg | 0% |
| Leucine | 0.105mg | 0.471mg | 0% |
| Lysine | 0.081mg | 0.103mg | 0% |
| Methionine | 0.021mg | 0.112mg | 0% |
| Phenylalanine | 0.065mg | 0.331mg | 0% |
| Valine | 0.091mg | 0.294mg | 0% |
| Histidine | 0.031mg | 0.145mg | 0% |
| Fructose | 0.57g | 0.29g | 0% |
| Omega-3 - ALA | 1.485g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.062g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.009g | N/A | |
| Omega-6 - Linoleic acid | 11.48g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
49%
Minerals Daily Need Coverage Score
30%
56%
Comparison summary
Which food is lower in Sugar?
Okra is lower in Sugar (difference - 6.7g)
Which food contains less Sodium?
Okra contains less Sodium (difference - 719mg)
Which food is lower in Saturated fat?
Okra is lower in Saturated fat (difference - 5.536g)
Which food is cheaper?
Okra is cheaper (difference - $1.4)
Which food is lower in glycemic index?
Crackers is lower in glycemic index (difference - 63)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
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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.