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  6. Okra vs. Dashi

Okra vs. Dashi — In-Depth Nutrition Comparison

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How are Okra and Dashi different?

  • Okra is higher in Vitamin C, and Copper, however, Dashi is richer in Selenium, Vitamin K, Vitamin B2, Choline, Phosphorus, and Vitamin B12.
  • Daily need coverage for Selenium from Dashi is 49% higher.
  • Okra has less Saturated Fat.

Okra, raw and Soup, bouillon cubes and granules, low sodium, dry are the varieties used in this article.

Infographic

Okra vs Dashi 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
5
:
5
Dashi
Dashi
Contains less Sodium -99.3%
Contains more Zinc +544.4%
Contains more Copper +∞%
Contains more Calcium +128%
Contains more Iron +66.1%
Contains more Phosphorus +172.1%
Contains more Selenium +3842.9%
Equal in Magnesium - 56
Equal in Potassium - 309
Okra
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Dashi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 57% 39% 40% 72% 28% 140% 3% 0% 0% 151%
Contains less Sodium -99.3%
Contains more Zinc +544.4%
Contains more Copper +∞%
Contains more Calcium +128%
Contains more Iron +66.1%
Contains more Phosphorus +172.1%
Contains more Selenium +3842.9%
Equal in Magnesium - 56
Equal in Potassium - 309

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
6
:
5
Dashi
Dashi
Contains more Vitamin A +43.2%
Contains more Vitamin C +1990.9%
Contains more Vitamin B1 +100%
Contains more Vitamin B6 +115%
Contains more Folate +185.7%
Contains more Vitamin E +166.7%
Contains more Vitamin B2 +616.7%
Contains more Vitamin B3 +146%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +113.7%
Okra
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 43% 6% 0% 77% 50% 14% 19% 15% 50% 45% 0% 79%
Dashi
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 30% 15% 0% 4% 25% 100% 47% 0% 24% 16% 38% 168%
Contains more Vitamin A +43.2%
Contains more Vitamin C +1990.9%
Contains more Vitamin B1 +100%
Contains more Vitamin B6 +115%
Contains more Folate +185.7%
Contains more Vitamin E +166.7%
Contains more Vitamin B2 +616.7%
Contains more Vitamin B3 +146%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +113.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
Okra
1
:
4
Dashi
Dashi
Contains more Water +3794.8%
Contains more Protein +765.3%
Contains more Fats +7210.5%
Contains more Carbs +770.9%
Contains more Other +162.4%
Okra
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
Dashi
17% 14% 65% 2% 2%
Protein: 16.7 g
Fats: 13.89 g
Carbs: 64.88 g
Water: 2.3 g
Other: 2.23 g
Contains more Water +3794.8%
Contains more Protein +765.3%
Contains more Fats +7210.5%
Contains more Carbs +770.9%
Contains more Other +162.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okra
Okra
1
:
2
Dashi
Dashi
Contains less Saturated Fat -99.2%
Contains more Monounsaturated Fat +31458.8%
Contains more Polyunsaturated fat +16511.1%
Okra
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Dashi
26% 40% 34%
Saturated Fat: 3.433 g
Monounsaturated Fat: 5.365 g
Polyunsaturated fat: 4.485 g
Contains less Saturated Fat -99.2%
Contains more Monounsaturated Fat +31458.8%
Contains more Polyunsaturated fat +16511.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Okra Dashi Opinion
Net carbs 4.25g 64.68g Dashi
Protein 1.93g 16.7g Dashi
Fats 0.19g 13.89g Dashi
Carbs 7.45g 64.88g Dashi
Calories 33kcal 438kcal Dashi
Starch 0.34g Okra
Fructose 0.57g Okra
Sugar 1.48g 14.47g Okra
Fiber 3.2g 0.2g Okra
Calcium 82mg 187mg Dashi
Iron 0.62mg 1.03mg Dashi
Magnesium 57mg 56mg Okra
Phosphorus 61mg 166mg Dashi
Potassium 299mg 309mg Dashi
Sodium 7mg 1067mg Okra
Zinc 0.58mg 0.09mg Okra
Copper 0.109mg 0mg Okra
Manganese 0.788mg Okra
Selenium 0.7µg 27.6µg Dashi
Vitamin A 716IU 500IU Okra
Vitamin A RAE 36µg 25µg Okra
Vitamin E 0.27mg 0.72mg Dashi
Vitamin C 23mg 1.1mg Okra
Vitamin B1 0.2mg 0.1mg Okra
Vitamin B2 0.06mg 0.43mg Dashi
Vitamin B3 1mg 2.46mg Dashi
Vitamin B5 0.245mg Okra
Vitamin B6 0.215mg 0.1mg Okra
Folate 60µg 21µg Okra
Vitamin B12 0µg 0.3µg Dashi
Vitamin K 31.3µg 66.9µg Dashi
Tryptophan 0.017mg Okra
Threonine 0.065mg Okra
Isoleucine 0.069mg Okra
Leucine 0.105mg Okra
Lysine 0.081mg Okra
Methionine 0.021mg Okra
Phenylalanine 0.065mg Okra
Valine 0.091mg Okra
Histidine 0.031mg Okra
Cholesterol 0mg 13mg Okra
Saturated Fat 0.026g 3.433g Okra
Monounsaturated Fat 0.017g 5.365g Dashi
Polyunsaturated fat 0.027g 4.485g Dashi

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Dashi
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
33%
Okra
38%
Dashi
Minerals Daily Need Coverage Score
30%
Okra
53%
Dashi

Comparison summary

Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 12.99g)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 1060mg)
Which food is lower in Cholesterol?
Okra
Okra is lower in Cholesterol (difference - 13mg)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 3.407g)
Which food is lower in glycemic index?
Dashi
Dashi is lower in glycemic index (difference - 0)
Which food is cheaper?
Dashi
Dashi 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.
Which food is richer in vitamins?
?
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. Dashi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171613/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.