Okra vs. Crouton — In-Depth Nutrition Comparison
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Significant differences between okra and crouton
- Okra has more vitamin C, vitamin B6, and vitamin A; however, crouton is richer in selenium, iron, vitamin B1, vitamin B3, folate, and vitamin B2.
- Crouton covers your daily selenium needs 67% more than okra.
- Okra contains less sodium.
Specific food types used in this comparison are Okra, raw and Croutons, plain.
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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 | +83.9% |
| Contains more PotassiumPotassium | +141.1% |
| Contains less SodiumSodium | -99% |
| Contains more ManganeseManganese | +57.6% |
| Contains more IronIron | +558.1% |
| Contains more CopperCopper | +49.5% |
| Contains more ZincZinc | +53.4% |
| Contains more PhosphorusPhosphorus | +88.5% |
| Contains more SeleniumSelenium | +5257.1% |
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 EVitamin E | +∞% |
| Contains more Vitamin B6Vitamin B6 | +726.9% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +211.5% |
| Contains more Vitamin B2Vitamin B2 | +353.3% |
| Contains more Vitamin B3Vitamin B3 | +443.9% |
| Contains more Vitamin B5Vitamin B5 | +75.1% |
| Contains more FolateFolate | +120% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +1528.7% |
| Contains more ProteinProtein | +516.6% |
| Contains more FatsFats | +3373.7% |
| Contains more CarbsCarbs | +886.6% |
| Contains more OtherOther | +194.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -98.3% |
| Contains more Mono. FatMonounsaturated fat | +17894.1% |
| Contains more Poly. FatPolyunsaturated fat | +4614.8% |
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 Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sugar |
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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. |
| Selenium | 0.7µg | 37.5µg | 67% |
| Iron | 0.62mg | 4.08mg | 43% |
| Vitamin B1 | 0.2mg | 0.623mg | 35% |
| Sodium | 7mg | 698mg | 30% |
| Vitamin B3 | 1mg | 5.439mg | 28% |
| Vitamin K | 31.3µg | 26% | |
| Vitamin C | 23mg | 0mg | 26% |
| Carbs | 7.45g | 73.5g | 22% |
| Protein | 1.93g | 11.9g | 20% |
| Calories | 33kcal | 407kcal | 19% |
| Folate | 60µg | 132µg | 18% |
| Vitamin B2 | 0.06mg | 0.272mg | 16% |
| Vitamin B6 | 0.215mg | 0.026mg | 15% |
| Manganese | 0.788mg | 0.5mg | 13% |
| Fats | 0.19g | 6.6g | 10% |
| Polyunsaturated fat | 0.027g | 1.273g | 8% |
| Phosphorus | 61mg | 115mg | 8% |
| Monounsaturated fat | 0.017g | 3.059g | 8% |
| Fiber | 3.2g | 5.1g | 8% |
| Saturated fat | 0.026g | 1.51g | 7% |
| Magnesium | 57mg | 31mg | 6% |
| Copper | 0.109mg | 0.163mg | 6% |
| Potassium | 299mg | 124mg | 5% |
| Vitamin A | 36µg | 0µg | 4% |
| Vitamin B5 | 0.245mg | 0.429mg | 4% |
| Zinc | 0.58mg | 0.89mg | 3% |
| Vitamin E | 0.27mg | 2% | |
| Choline | 12.3mg | 2% | |
| Fructose | 0.57g | 1% | |
| Calcium | 82mg | 76mg | 1% |
| Net carbs | 4.25g | 68.4g | N/A |
| Sugar | 1.48g | N/A | |
| Starch | 0.34g | 0% | |
| Tryptophan | 0.017mg | 0.14mg | 0% |
| Threonine | 0.065mg | 0.337mg | 0% |
| Isoleucine | 0.069mg | 0.456mg | 0% |
| Leucine | 0.105mg | 0.832mg | 0% |
| Lysine | 0.081mg | 0.278mg | 0% |
| Methionine | 0.021mg | 0.211mg | 0% |
| Phenylalanine | 0.065mg | 0.586mg | 0% |
| Valine | 0.091mg | 0.514mg | 0% |
| Histidine | 0.031mg | 0.255mg | 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%
35%
Minerals Daily Need Coverage Score
30%
70%
Comparison summary
Which food contains less Sodium?
Okra contains less Sodium (difference - 691mg)
Which food is lower in Saturated fat?
Okra is lower in Saturated fat (difference - 1.484g)
Which food is cheaper?
Okra is cheaper (difference - $0.5)
Which food is lower in Sugar?
Crouton is lower in Sugar (difference - 1.48g)
Which food is lower in glycemic index?
Crouton is lower in glycemic index (difference - 72)
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.