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  6. Okra vs. Danish pastry

Okra vs. Danish pastry — In-Depth Nutrition Comparison

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Summary of differences between okra and danish pastry

  • Okra has more vitamin C, vitamin K, manganese, vitamin B6, and vitamin A; however, danish pastry is higher in selenium, vitamin B2, and iron.
  • Danish pastry covers your daily need for saturated fat, 34% more than okra.
  • Okra has 230 times more vitamin C than danish pastry. While okra has 23mg of vitamin C, danish pastry has only 0.1mg.
  • Okra has less sodium.

These are the specific foods used in this comparison Okra, raw and Danish pastry, cheese.

Infographic

Okra vs Danish pastry infographic
Infographic link

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
Okra
6
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 11% 11% 8.6% 68% 30% 19% 46% 54% 46% 103%
Contains more MagnesiumMagnesium +280%
Contains more CalciumCalcium +134.3%
Contains more PotassiumPotassium +205.1%
Contains more CopperCopper +22.5%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +124.5%
Contains more IronIron +190.3%
Contains more ZincZinc +20.7%
Contains more PhosphorusPhosphorus +77%
Contains more SeleniumSelenium +2600%

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
Okra
3
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 0.33% 12% 7% 0% 48% 60% 38% 18% 9.2% 25% 17% 45% 11%
Contains more Vitamin CVitamin C +22900%
Contains more Vitamin B6Vitamin B6 +437.5%
Contains more Vitamin KVitamin K +353.6%
Contains more Vitamin EVitamin E +29.6%
Contains more Vitamin B2Vitamin B2 +333.3%
Contains more Vitamin B3Vitamin B3 +100%
Contains more Vitamin B5Vitamin B5 +24.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +63.4%
~equal in Vitamin A ~35µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.19mg
~equal in Folate ~60µg

All nutrients comparison - raw data values

Nutrient Okra Danish pastry DV% diff.
Fats 0.19g 21.9g 33%
Selenium 0.7µg 18.9µg 33%
Saturated fat 0.026g 6.794g 31%
Monounsaturated fat 0.017g 11.313g 28%
Vitamin C 23mg 0.1mg 25%
Vitamin K 31.3µg 6.9µg 20%
Manganese 0.788mg 0.351mg 19%
Sodium 7mg 417mg 18%
Calories 33kcal 374kcal 17%
Polyunsaturated fat 0.027g 2.575g 17%
Vitamin B2 0.06mg 0.26mg 15%
Iron 0.62mg 1.8mg 15%
Vitamin B6 0.215mg 0.04mg 13%
Protein 1.93g 8g 12%
Carbs 7.45g 37.2g 10%
Magnesium 57mg 15mg 10%
Fiber 3.2g 1g 9%
Cholesterol 0mg 23mg 8%
Vitamin B12 0µg 0.2µg 8%
Phosphorus 61mg 108mg 7%
Potassium 299mg 98mg 6%
Vitamin B3 1mg 2mg 6%
Calcium 82mg 35mg 5%
Copper 0.109mg 0.089mg 2%
Choline 12.3mg 20.1mg 1%
Fructose 0.57g 1%
Vitamin B1 0.2mg 0.19mg 1%
Vitamin B5 0.245mg 0.304mg 1%
Zinc 0.58mg 0.7mg 1%
Vitamin E 0.27mg 0.35mg 1%
Net carbs 4.25g 36.2g N/A
Vitamin D 0IU 2IU 0%
Sugar 1.48g 6.95g N/A
Starch 0.34g 0%
Vitamin A 36µg 35µg 0%
Folate 60µg 60µg 0%
Tryptophan 0.017mg 0.089mg 0%
Threonine 0.065mg 0.293mg 0%
Isoleucine 0.069mg 0.371mg 0%
Leucine 0.105mg 0.644mg 0%
Lysine 0.081mg 0.43mg 0%
Methionine 0.021mg 0.174mg 0%
Phenylalanine 0.065mg 0.402mg 0%
Valine 0.091mg 0.412mg 0%
Histidine 0.031mg 0.205mg 0%
Omega-3 - DHA 0g 0.001g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
Okra
1
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
8% 22% 37% 31%
Protein: 8 g
Fats: 21.9 g
Carbs: 37.2 g
Water: 31.4 g
Other: 1.5 g
Contains more WaterWater +185.3%
Contains more ProteinProtein +314.5%
Contains more FatsFats +11426.3%
Contains more CarbsCarbs +399.3%
Contains more OtherOther +76.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okra
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
33% 55% 12%
Saturated fat: Sat. Fat 6.794 g
Monounsaturated fat: Mono. Fat 11.313 g
Polyunsaturated fat: Poly. Fat 2.575 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +66447.1%
Contains more Poly. FatPolyunsaturated fat +9437%

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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. Danish pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172754/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.