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  6. Okra vs. Feijoa

Okra vs. Feijoa — In-Depth Nutrition Comparison

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Important differences between Okra and Feijoa

  • Okra has more Manganese, Vitamin K, Vitamin B1, Magnesium, Vitamin B6, Folate, Copper, and Calcium, however, Feijoa has more Fiber, and Vitamin C.
  • Okra's daily need coverage for Manganese is 31% more.
  • Okra has 33 times more Vitamin B1 than Feijoa. Okra has 0.2mg of Vitamin B1, while Feijoa has 0.006mg.

The food varieties used in the comparison are Okra, raw and Feijoa, raw.

Infographic

Okra vs Feijoa 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
9
:
1
Feijoa
Feijoa
Contains more Calcium +382.4%
Contains more Iron +342.9%
Contains more Magnesium +533.3%
Contains more Phosphorus +221.1%
Contains more Potassium +73.8%
Contains more Zinc +866.7%
Contains more Copper +202.8%
Contains more Manganese +838.1%
Contains less Sodium -57.1%
Okra
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Feijoa
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 6% 7% 9% 16% 1% 2% 12% 11% 0%
Contains more Calcium +382.4%
Contains more Iron +342.9%
Contains more Magnesium +533.3%
Contains more Phosphorus +221.1%
Contains more Potassium +73.8%
Contains more Zinc +866.7%
Contains more Copper +202.8%
Contains more Manganese +838.1%
Contains less Sodium -57.1%

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
10
:
1
Feijoa
Feijoa
Contains more Vitamin A +11833.3%
Contains more Vitamin E +68.8%
Contains more Vitamin B1 +3233.3%
Contains more Vitamin B2 +233.3%
Contains more Vitamin B3 +239%
Contains more Vitamin B6 +220.9%
Contains more Folate +160.9%
Contains more Vitamin K +794.3%
Contains more Vitamin C +43%
Equal in Vitamin B5 - 0.233
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%
Feijoa
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 4% 0% 110% 2% 5% 6% 14% 16% 18% 0% 9%
Contains more Vitamin A +11833.3%
Contains more Vitamin E +68.8%
Contains more Vitamin B1 +3233.3%
Contains more Vitamin B2 +233.3%
Contains more Vitamin B3 +239%
Contains more Vitamin B6 +220.9%
Contains more Folate +160.9%
Contains more Vitamin K +794.3%
Contains more Vitamin C +43%
Equal in Vitamin B5 - 0.233

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
Okra
3
:
2
Feijoa
Feijoa
Contains more Protein +171.8%
Contains more Other +123.7%
Contains more Fats +121.1%
Contains more Carbs +104.2%
Equal in Water - 83.28
Okra
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
Feijoa
15% 83%
Protein: 0.71 g
Fats: 0.42 g
Carbs: 15.21 g
Water: 83.28 g
Other: 0.38 g
Contains more Protein +171.8%
Contains more Other +123.7%
Contains more Fats +121.1%
Contains more Carbs +104.2%
Equal in Water - 83.28

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okra
Okra
1
:
2
Feijoa
Feijoa
Contains less Saturated Fat -75%
Contains more Monounsaturated Fat +229.4%
Contains more Polyunsaturated fat +403.7%
Okra
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Feijoa
35% 19% 46%
Saturated Fat: 0.104 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.136 g
Contains less Saturated Fat -75%
Contains more Monounsaturated Fat +229.4%
Contains more Polyunsaturated fat +403.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Okra
Okra
1
:
3
Feijoa
Feijoa
Contains more Starch +∞%
Contains more Sucrose +388.3%
Contains more Glucose +625%
Contains more Fructose +417.5%
Okra
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
Feijoa
36% 28% 36%
Starch: 0 g
Sucrose: 2.93 g
Glucose: 2.32 g
Fructose: 2.95 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +388.3%
Contains more Glucose +625%
Contains more Fructose +417.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Okra Feijoa Opinion
Net carbs 4.25g 8.81g Feijoa
Protein 1.93g 0.71g Okra
Fats 0.19g 0.42g Feijoa
Carbs 7.45g 15.21g Feijoa
Calories 33kcal 61kcal Feijoa
Starch 0.34g 0g Okra
Fructose 0.57g 2.95g Feijoa
Sugar 1.48g 8.2g Okra
Fiber 3.2g 6.4g Feijoa
Calcium 82mg 17mg Okra
Iron 0.62mg 0.14mg Okra
Magnesium 57mg 9mg Okra
Phosphorus 61mg 19mg Okra
Potassium 299mg 172mg Okra
Sodium 7mg 3mg Feijoa
Zinc 0.58mg 0.06mg Okra
Copper 0.109mg 0.036mg Okra
Manganese 0.788mg 0.084mg Okra
Selenium 0.7µg Okra
Vitamin A 716IU 6IU Okra
Vitamin A RAE 36µg 0µg Okra
Vitamin E 0.27mg 0.16mg Okra
Vitamin C 23mg 32.9mg Feijoa
Vitamin B1 0.2mg 0.006mg Okra
Vitamin B2 0.06mg 0.018mg Okra
Vitamin B3 1mg 0.295mg Okra
Vitamin B5 0.245mg 0.233mg Okra
Vitamin B6 0.215mg 0.067mg Okra
Folate 60µg 23µg Okra
Vitamin K 31.3µg 3.5µg Okra
Tryptophan 0.017mg 0.007mg Okra
Threonine 0.065mg 0.019mg Okra
Isoleucine 0.069mg 0.019mg Okra
Leucine 0.105mg 0.028mg Okra
Lysine 0.081mg 0.038mg Okra
Methionine 0.021mg 0.007mg Okra
Phenylalanine 0.065mg 0.019mg Okra
Valine 0.091mg 0.019mg Okra
Histidine 0.031mg 0.009mg Okra
Saturated Fat 0.026g 0.104g Okra
Monounsaturated Fat 0.017g 0.056g Feijoa
Polyunsaturated fat 0.027g 0.136g Feijoa
Omega-6 - Linoleic acid 0.107g Feijoa
Omega-3 - ALA 0.029g Feijoa

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Feijoa
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
15%
Feijoa
Minerals Daily Need Coverage Score
30%
Okra
7%
Feijoa

Comparison summary

Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 6.72g)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.078g)
Which food is cheaper?
Okra
Okra is cheaper (difference - $0.3)
Which food is richer in minerals?
Okra
Okra is relatively richer in minerals
Which food is richer in vitamins?
Okra
Okra is relatively richer in vitamins
Which food contains less Sodium?
Feijoa
Feijoa contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Feijoa
Feijoa is lower in glycemic index (difference - 31)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Feijoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168176/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.