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Okra vs. Fennel — In-Depth Nutrition Comparison

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A recap on differences between okra and fennel

  • Okra is higher in manganese, vitamin B1, vitamin B6, vitamin C, magnesium, and folate, yet fennel is higher in vitamin K.
  • Fennel covers your daily vitamin K needs 26% more than okra.
  • Okra contains 20 times more vitamin B1 than fennel. While okra contains 0.2mg of vitamin B1, fennel contains only 0.01mg.

Food varieties used in this article are Okra, raw and Fennel, bulb, raw.

Infographic

Okra vs Fennel infographic
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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.
Okra
7
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%
Fennel
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 15% 37% 27% 22% 5.5% 21% 6.8% 25% 3.8%
Contains more MagnesiumMagnesium +235.3%
Contains more CalciumCalcium +67.3%
Contains more CopperCopper +65.2%
Contains more ZincZinc +190%
Contains more PhosphorusPhosphorus +22%
Contains less SodiumSodium -86.5%
Contains more ManganeseManganese +312.6%
Contains more PotassiumPotassium +38.5%
Contains more IronIron +17.7%
~equal in Selenium ~0.7µg

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
6
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%
Fennel
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 40% 16% 12% 0% 2.5% 7.4% 12% 14% 11% 0% 157% 20% 7.2%
Contains more Vitamin CVitamin C +91.7%
Contains more Vitamin B1Vitamin B1 +1900%
Contains more Vitamin B2Vitamin B2 +87.5%
Contains more Vitamin B3Vitamin B3 +56.3%
Contains more Vitamin B6Vitamin B6 +357.4%
Contains more FolateFolate +122.2%
Contains more Vitamin AVitamin A +33.3%
Contains more Vitamin EVitamin E +114.8%
Contains more Vitamin KVitamin K +100.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.232mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~13.2mg

All nutrients comparison - raw data values

Nutrient Okra Fennel DV% diff.
Manganese 0.788mg 0.191mg 26%
Vitamin K 31.3µg 62.8µg 26%
Vitamin B1 0.2mg 0.01mg 16%
Vitamin B6 0.215mg 0.047mg 13%
Vitamin C 23mg 12mg 12%
Magnesium 57mg 17mg 10%
Folate 60µg 27µg 8%
Copper 0.109mg 0.066mg 5%
Calcium 82mg 49mg 3%
Potassium 299mg 414mg 3%
Zinc 0.58mg 0.2mg 3%
Vitamin E 0.27mg 0.58mg 2%
Vitamin B3 1mg 0.64mg 2%
Vitamin B2 0.06mg 0.032mg 2%
Phosphorus 61mg 50mg 2%
Sodium 7mg 52mg 2%
Polyunsaturated fat 0.027g 0.169g 1%
Protein 1.93g 1.24g 1%
Fructose 0.57g 1%
Vitamin A 36µg 48µg 1%
Iron 0.62mg 0.73mg 1%
Calories 33kcal 31kcal 0%
Fats 0.19g 0.2g 0%
Carbs 7.45g 7.3g 0%
Net carbs 4.25g 4.2g N/A
Sugar 1.48g 3.93g N/A
Fiber 3.2g 3.1g 0%
Starch 0.34g 0%
Selenium 0.7µg 0.7µg 0%
Vitamin B5 0.245mg 0.232mg 0%
Choline 12.3mg 13.2mg 0%
Saturated fat 0.026g 0.09g 0%
Monounsaturated fat 0.017g 0.068g 0%
Tryptophan 0.017mg 0%
Threonine 0.065mg 0%
Isoleucine 0.069mg 0%
Leucine 0.105mg 0%
Lysine 0.081mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.065mg 0%
Valine 0.091mg 0%
Histidine 0.031mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
2
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
Fennel
3
7% 90%
Protein: 1.24 g
Fats: 0.2 g
Carbs: 7.3 g
Water: 90.21 g
Other: 1.05 g
Contains more ProteinProtein +55.6%
Contains more OtherOther +23.5%
~equal in Fats ~0.2g
~equal in Carbs ~7.3g
~equal in Water ~90.21g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Fennel
2
28% 21% 52%
Saturated fat: Sat. Fat 0.09 g
Monounsaturated fat: Mono. Fat 0.068 g
Polyunsaturated fat: Poly. Fat 0.169 g
Contains less Sat. FatSaturated fat -71.1%
Contains more Mono. FatMonounsaturated fat +300%
Contains more Poly. FatPolyunsaturated fat +525.9%

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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. Fennel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169385/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.