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  6. Okra vs. Dried fruit

Okra vs. Dried fruit — In-Depth Nutrition Comparison

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Significant differences between okra and dried fruit

  • Okra has more vitamin C, manganese, vitamin K, and vitamin B1; however, dried fruit is richer in vitamin A, vitamin E, copper, iron, potassium, and fiber.
  • Dried fruit covers your daily vitamin A needs 58% more than okra.
  • Dried fruit has 23 times less vitamin C than okra. Okra has 23mg of vitamin C, while dried fruit has 1mg.

Specific food types used in this comparison are Okra, raw and Apricots, dried, sulfured, uncooked.

Infographic

Okra vs Dried fruit 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
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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains more MagnesiumMagnesium +78.1%
Contains more CalciumCalcium +49.1%
Contains more ZincZinc +48.7%
Contains less SodiumSodium -30%
Contains more ManganeseManganese +235.3%
Contains more PotassiumPotassium +288.6%
Contains more IronIron +329%
Contains more CopperCopper +214.7%
Contains more PhosphorusPhosphorus +16.4%
Contains more SeleniumSelenium +214.3%

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
5
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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin CVitamin C +2200%
Contains more Vitamin B1Vitamin B1 +1233.3%
Contains more Vitamin B6Vitamin B6 +50.3%
Contains more Vitamin KVitamin K +909.7%
Contains more FolateFolate +500%
Contains more Vitamin AVitamin A +400%
Contains more Vitamin EVitamin E +1503.7%
Contains more Vitamin B2Vitamin B2 +23.3%
Contains more Vitamin B3Vitamin B3 +158.9%
Contains more Vitamin B5Vitamin B5 +110.6%
Contains more CholineCholine +13%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Okra Dried fruit DV% diff.
Vitamin E 0.27mg 4.33mg 27%
Iron 0.62mg 2.66mg 26%
Copper 0.109mg 0.343mg 26%
Potassium 299mg 1162mg 25%
Vitamin K 31.3µg 3.1µg 24%
Vitamin C 23mg 1mg 24%
Manganese 0.788mg 0.235mg 24%
Carbs 7.45g 62.64g 18%
Fiber 3.2g 7.3g 16%
Vitamin A 36µg 180µg 16%
Fructose 0.57g 12.47g 15%
Vitamin B1 0.2mg 0.015mg 15%
Folate 60µg 10µg 13%
Vitamin B3 1mg 2.589mg 10%
Calories 33kcal 241kcal 10%
Vitamin B6 0.215mg 0.143mg 6%
Magnesium 57mg 32mg 6%
Vitamin B5 0.245mg 0.516mg 5%
Calcium 82mg 55mg 3%
Selenium 0.7µg 2.2µg 3%
Protein 1.93g 3.39g 3%
Zinc 0.58mg 0.39mg 2%
Phosphorus 61mg 71mg 1%
Vitamin B2 0.06mg 0.074mg 1%
Fats 0.19g 0.51g 0%
Net carbs 4.25g 55.34g N/A
Sugar 1.48g 53.44g N/A
Starch 0.34g 0.35g 0%
Sodium 7mg 10mg 0%
Saturated fat 0.026g 0.017g 0%
Choline 12.3mg 13.9mg 0%
Monounsaturated fat 0.017g 0.074g 0%
Polyunsaturated fat 0.027g 0.074g 0%
Tryptophan 0.017mg 0.016mg 0%
Threonine 0.065mg 0.073mg 0%
Isoleucine 0.069mg 0.063mg 0%
Leucine 0.105mg 0.105mg 0%
Lysine 0.081mg 0.083mg 0%
Methionine 0.021mg 0.015mg 0%
Phenylalanine 0.065mg 0.062mg 0%
Valine 0.091mg 0.078mg 0%
Histidine 0.031mg 0.047mg 0%

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
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more WaterWater +190%
Contains more ProteinProtein +75.6%
Contains more FatsFats +168.4%
Contains more CarbsCarbs +740.8%
Contains more OtherOther +202.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okra
Okra
0
37% 24% 39%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.017 g
Polyunsaturated fat: Poly. Fat 0.027 g
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains less Sat. FatSaturated fat -34.6%
Contains more Mono. FatMonounsaturated fat +335.3%
Contains more Poly. FatPolyunsaturated fat +174.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Okra
Okra
0
19% 33% 17% 31%
Starch: 0.34 g
Sucrose: 0.6 g
Glucose: 0.32 g
Fructose: 0.57 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
15% 61% 23%
Starch: 0.35 g
Sucrose: 7.89 g
Glucose: 33.08 g
Fructose: 12.47 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +1215%
Contains more GlucoseGlucose +10237.5%
Contains more FructoseFructose +2087.7%
~equal in Starch ~0.35g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.