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Okra vs. Crème caramel — In-Depth Nutrition Comparison

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Important differences between okra and crème caramel

  • Okra has more manganese, vitamin K, vitamin C, vitamin B1, vitamin B6, fiber, and folate; however, crème caramel has more vitamin B12 and selenium.
  • Okra's daily need coverage for manganese is 34% more.

The food varieties used in the comparison are Okra, raw and Desserts, flan, caramel custard, prepared-from-recipe.

Infographic

Okra vs Crème caramel 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.
Okra
7
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 6.4% 25% 10% 14% 9.3% 13% 41% 6.9% 1.3% 47%
Contains more MagnesiumMagnesium +533.3%
Contains more PotassiumPotassium +153.4%
Contains more IronIron +63.2%
Contains more CopperCopper +289.3%
Contains more ZincZinc +23.4%
Contains less SodiumSodium -86.8%
Contains more ManganeseManganese +7780%
Contains more PhosphorusPhosphorus +57.4%
Contains more SeleniumSelenium +1142.9%
~equal in Calcium ~83mg

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
8
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% 15% 4.6% 0% 8% 48% 1.5% 31% 10% 45% 0.5% 6.8% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +17.4%
Contains more Vitamin B1Vitamin B1 +525%
Contains more Vitamin B3Vitamin B3 +1119.5%
Contains more Vitamin B6Vitamin B6 +388.6%
Contains more Vitamin KVitamin K +15550%
Contains more FolateFolate +566.7%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +27.8%
Contains more Vitamin B2Vitamin B2 +250%
Contains more Vitamin B5Vitamin B5 +109.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
5% 4% 23% 68%
Protein: 4.53 g
Fats: 4.03 g
Carbs: 22.78 g
Water: 68.05 g
Other: 0.61 g
Contains more WaterWater +31.6%
Contains more OtherOther +39.3%
Contains more ProteinProtein +134.7%
Contains more FatsFats +2021.1%
Contains more CarbsCarbs +205.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
52% 37% 11%
Saturated fat: Sat. Fat 1.799 g
Monounsaturated fat: Mono. Fat 1.266 g
Polyunsaturated fat: Poly. Fat 0.392 g
Contains less Sat. FatSaturated fat -98.6%
Contains more Mono. FatMonounsaturated fat +7347.1%
Contains more Poly. FatPolyunsaturated fat +1351.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Okra Crème caramel
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in vitamins ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Okra Crème caramel DV% diff.
Manganese 0.788mg 0.01mg 34%
Cholesterol 0mg 90mg 30%
Vitamin C 23mg 0mg 26%
Vitamin K 31.3µg 0.2µg 26%
Vitamin B12 0µg 0.36µg 15%
Selenium 0.7µg 8.7µg 15%
Vitamin B1 0.2mg 0.032mg 14%
Folate 60µg 9µg 13%
Vitamin B6 0.215mg 0.044mg 13%
Fiber 3.2g 0g 13%
Vitamin B2 0.06mg 0.21mg 12%
Magnesium 57mg 9mg 11%
Copper 0.109mg 0.028mg 9%
Saturated fat 0.026g 1.799g 8%
Vitamin B3 1mg 0.082mg 6%
Calories 33kcal 145kcal 6%
Fats 0.19g 4.03g 6%
Protein 1.93g 4.53g 5%
Carbs 7.45g 22.78g 5%
Potassium 299mg 118mg 5%
Vitamin B5 0.245mg 0.514mg 5%
Phosphorus 61mg 96mg 5%
Monounsaturated fat 0.017g 1.266g 3%
Iron 0.62mg 0.38mg 3%
Choline 12.3mg 2%
Sodium 7mg 53mg 2%
Polyunsaturated fat 0.027g 0.392g 2%
Fructose 0.57g 1%
Vitamin A 36µg 46µg 1%
Zinc 0.58mg 0.47mg 1%
Net carbs 4.25g 22.78g N/A
Calcium 82mg 83mg 0%
Sugar 1.48g 23.15g N/A
Starch 0.34g 0%
Vitamin E 0.27mg 0.23mg 0%
Tryptophan 0.017mg 0%
Threonine 0.065mg 0%
Isoleucine 0.069mg 0%
Leucine 0.105mg 0%
Lysine 0.081mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.065mg 0%
Valine 0.091mg 0%
Histidine 0.031mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.007g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Crème caramel
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Okra
13%
Crème caramel
Minerals Daily Need Coverage Score
30%
Okra
17%
Crème caramel

Comparison summary

Which food is lower in Cholesterol?
Okra
Okra is lower in Cholesterol (difference - 90mg)
Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 21.67g)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 46mg)
Which food is lower in Saturated fat?
Okra
Okra is lower in Saturated fat (difference - 1.773g)
Which food is richer in vitamins?
Okra
Okra is relatively richer in vitamins
Which food is lower in glycemic index?
Crème caramel
Crème caramel is lower in glycemic index (difference - 65)
Which food is cheaper?
Crème caramel
Crème caramel is cheaper (difference - $1)
Which food is richer in minerals?
?
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.

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. Crème caramel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167574/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.