Okra vs. Cranberries — In-Depth Nutrition Comparison
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What are the main differences between okra and cranberries?
- Okra has more manganese, vitamin K, vitamin B1, folate, vitamin A, vitamin B6, magnesium, vitamin C, calcium, and phosphorus than cranberries.
- Okra's daily need coverage for manganese is 23% higher.
- Cranberries have 60 times less folate than okra. Okra has 60µg of folate, while cranberries have 1µg.
We used Okra, raw and Cranberries, raw types in this comparison.
Infographic
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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 | +850% |
| Contains more CalciumCalcium | +925% |
| Contains more PotassiumPotassium | +273.8% |
| Contains more IronIron | +169.6% |
| Contains more CopperCopper | +94.6% |
| Contains more ZincZinc | +544.4% |
| Contains more PhosphorusPhosphorus | +454.5% |
| Contains more ManganeseManganese | +195.1% |
| Contains more SeleniumSelenium | +600% |
| Contains less SodiumSodium | -71.4% |
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 | +64.3% |
| Contains more Vitamin AVitamin A | +1100% |
| Contains more Vitamin B1Vitamin B1 | +1566.7% |
| Contains more Vitamin B2Vitamin B2 | +200% |
| Contains more Vitamin B3Vitamin B3 | +890.1% |
| Contains more Vitamin B6Vitamin B6 | +277.2% |
| Contains more Vitamin KVitamin K | +526% |
| Contains more FolateFolate | +5900% |
| Contains more CholineCholine | +123.6% |
| Contains more Vitamin EVitamin E | +388.9% |
| Contains more Vitamin B5Vitamin B5 | +20.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.93 g
Fats:
0.19 g
Carbs:
7.45 g
Water:
89.58 g
Other:
0.85 g
Protein:
0.46 g
Fats:
0.13 g
Carbs:
11.97 g
Water:
87.32 g
Other:
0.12 g
| Contains more ProteinProtein | +319.6% |
| Contains more FatsFats | +46.2% |
| Contains more OtherOther | +608.3% |
| Contains more CarbsCarbs | +60.7% |
~equal in
Water
~87.32g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.026 g
Monounsaturated fat:
Mono. Fat
0.017 g
Polyunsaturated fat:
Poly. Fat
0.027 g
Saturated fat:
Sat. Fat
0.008 g
Monounsaturated fat:
Mono. Fat
0.018 g
Polyunsaturated fat:
Poly. Fat
0.055 g
| Contains less Sat. FatSaturated fat | -69.2% |
| Contains more Poly. FatPolyunsaturated fat | +103.7% |
~equal in
Monounsaturated fat
~0.018g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0.34 g
Sucrose:
0.6 g
Glucose:
0.32 g
Fructose:
0.57 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0.16 g
Glucose:
3.44 g
Fructose:
0.67 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +275% |
| Contains more GlucoseGlucose | +975% |
| Contains more FructoseFructose | +17.5% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
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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| Rich in minerals |
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| Lower in Sugar |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 0.788mg | 0.267mg | 23% |
| Vitamin K | 31.3µg | 5µg | 22% |
| Vitamin B1 | 0.2mg | 0.012mg | 16% |
| Folate | 60µg | 1µg | 15% |
| Magnesium | 57mg | 6mg | 12% |
| Vitamin B6 | 0.215mg | 0.057mg | 12% |
| Vitamin C | 23mg | 14mg | 10% |
| Calcium | 82mg | 8mg | 7% |
| Vitamin E | 0.27mg | 1.32mg | 7% |
| Phosphorus | 61mg | 11mg | 7% |
| Vitamin B3 | 1mg | 0.101mg | 6% |
| Potassium | 299mg | 80mg | 6% |
| Copper | 0.109mg | 0.056mg | 6% |
| Iron | 0.62mg | 0.23mg | 5% |
| Vitamin A | 36µg | 3µg | 4% |
| Zinc | 0.58mg | 0.09mg | 4% |
| Protein | 1.93g | 0.46g | 3% |
| Vitamin B2 | 0.06mg | 0.02mg | 3% |
| Carbs | 7.45g | 11.97g | 2% |
| Fiber | 3.2g | 3.6g | 2% |
| Vitamin B5 | 0.245mg | 0.295mg | 1% |
| Choline | 12.3mg | 5.5mg | 1% |
| Calories | 33kcal | 46kcal | 1% |
| Selenium | 0.7µg | 0.1µg | 1% |
| Fats | 0.19g | 0.13g | 0% |
| Net carbs | 4.25g | 8.37g | N/A |
| Sugar | 1.48g | 4.27g | N/A |
| Starch | 0.34g | 0g | 0% |
| Sodium | 7mg | 2mg | 0% |
| Saturated fat | 0.026g | 0.008g | 0% |
| Monounsaturated fat | 0.017g | 0.018g | 0% |
| Polyunsaturated fat | 0.027g | 0.055g | 0% |
| Tryptophan | 0.017mg | 0.003mg | 0% |
| Threonine | 0.065mg | 0.028mg | 0% |
| Isoleucine | 0.069mg | 0.033mg | 0% |
| Leucine | 0.105mg | 0.053mg | 0% |
| Lysine | 0.081mg | 0.039mg | 0% |
| Methionine | 0.021mg | 0.003mg | 0% |
| Phenylalanine | 0.065mg | 0.036mg | 0% |
| Valine | 0.091mg | 0.045mg | 0% |
| Histidine | 0.031mg | 0.018mg | 0% |
| Fructose | 0.57g | 0.67g | 0% |
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%
10%
Minerals Daily Need Coverage Score
30%
8%
Comparison summary
Which food is richer in minerals?
Okra is relatively richer in minerals
Which food is lower in Sugar?
Okra is lower in Sugar (difference - 2.79g)
Which food is richer in vitamins?
Okra is relatively richer in vitamins
Which food contains less Sodium?
Cranberries contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Cranberries is lower in Saturated fat (difference - 0.018g)
Which food is lower in glycemic index?
Cranberries is lower in glycemic index (difference - 45)
Which food is cheaper?
Cranberries is cheaper (difference - $1)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)