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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
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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~equal in
Galactose
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