Okra vs. Dates — In-Depth Nutrition Comparison
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A recap on differences between okra and dates
- Okra is higher in vitamin C, vitamin K, manganese, vitamin A, vitamin B1, and folate, yet dates are higher in fiber, copper, potassium, and vitamin B5.
- Okra covers your daily vitamin C needs 25% more than dates.
- Okra contains 72 times more vitamin A than dates. While okra contains 716IU of vitamin A, dates contain only 10IU.
Food varieties used in this article are Okra, raw and Dates, deglet noor.
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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 | +32.6% |
| Contains more CalciumCalcium | +110.3% |
| Contains more ZincZinc | +100% |
| Contains more ManganeseManganese | +200.8% |
| Contains more PotassiumPotassium | +119.4% |
| Contains more IronIron | +64.5% |
| Contains more CopperCopper | +89% |
| Contains less SodiumSodium | -71.4% |
| Contains more SeleniumSelenium | +328.6% |
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 | +5650% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +440% |
| Contains more Vitamin B1Vitamin B1 | +284.6% |
| Contains more Vitamin B6Vitamin B6 | +30.3% |
| Contains more Vitamin KVitamin K | +1059.3% |
| Contains more FolateFolate | +215.8% |
| Contains more CholineCholine | +95.2% |
| Contains more Vitamin B3Vitamin B3 | +27.4% |
| Contains more Vitamin B5Vitamin B5 | +140.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 23mg | 0.4mg | 25% |
| Fructose | 0.57g | 19.56g | 24% |
| Vitamin K | 31.3µg | 2.7µg | 24% |
| Manganese | 0.788mg | 0.262mg | 23% |
| Carbs | 7.45g | 75.03g | 23% |
| Fiber | 3.2g | 8g | 19% |
| Calories | 33kcal | 282kcal | 12% |
| Vitamin B1 | 0.2mg | 0.052mg | 12% |
| Copper | 0.109mg | 0.206mg | 11% |
| Potassium | 299mg | 656mg | 11% |
| Folate | 60µg | 19µg | 10% |
| Vitamin B5 | 0.245mg | 0.589mg | 7% |
| Iron | 0.62mg | 1.02mg | 5% |
| Vitamin A | 36µg | 0µg | 4% |
| Vitamin B6 | 0.215mg | 0.165mg | 4% |
| Selenium | 0.7µg | 3µg | 4% |
| Calcium | 82mg | 39mg | 4% |
| Zinc | 0.58mg | 0.29mg | 3% |
| Magnesium | 57mg | 43mg | 3% |
| Vitamin B3 | 1mg | 1.274mg | 2% |
| Choline | 12.3mg | 6.3mg | 1% |
| Protein | 1.93g | 2.45g | 1% |
| Vitamin E | 0.27mg | 0.05mg | 1% |
| Fats | 0.19g | 0.39g | 0% |
| Net carbs | 4.25g | 67.03g | N/A |
| Sugar | 1.48g | 63.35g | N/A |
| Starch | 0.34g | 0% | |
| Phosphorus | 61mg | 62mg | 0% |
| Sodium | 7mg | 2mg | 0% |
| Vitamin B2 | 0.06mg | 0.066mg | 0% |
| Saturated fat | 0.026g | 0.032g | 0% |
| Monounsaturated fat | 0.017g | 0.036g | 0% |
| Polyunsaturated fat | 0.027g | 0.019g | 0% |
| Tryptophan | 0.017mg | 0.012mg | 0% |
| Threonine | 0.065mg | 0.043mg | 0% |
| Isoleucine | 0.069mg | 0.049mg | 0% |
| Leucine | 0.105mg | 0.084mg | 0% |
| Lysine | 0.081mg | 0.066mg | 0% |
| Methionine | 0.021mg | 0.022mg | 0% |
| Phenylalanine | 0.065mg | 0.05mg | 0% |
| Valine | 0.091mg | 0.071mg | 0% |
| Histidine | 0.031mg | 0.032mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +336.3% |
| Contains more ProteinProtein | +26.9% |
| Contains more FatsFats | +105.3% |
| Contains more CarbsCarbs | +907.1% |
| Contains more OtherOther | +88.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -18.8% |
| Contains more Poly. FatPolyunsaturated fat | +42.1% |
| Contains more Mono. FatMonounsaturated fat | +111.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +3873.3% |
| Contains more GlucoseGlucose | +6109.4% |
| Contains more FructoseFructose | +3331.6% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
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~equal in
Galactose
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