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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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Okra
6
:
2
Fennel
Contains more Calcium +67.3%
Contains more Magnesium +235.3%
Contains more Phosphorus +22%
Contains less Sodium -86.5%
Contains more Zinc +190%
Contains more Copper +65.2%
Contains more Iron +17.7%
Contains more Potassium +38.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 25% 24% 41% 27% 27% 1% 16% 37%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 28% 13% 22% 37% 7% 6% 22%
Contains more Calcium +67.3%
Contains more Magnesium +235.3%
Contains more Phosphorus +22%
Contains less Sodium -86.5%
Contains more Zinc +190%
Contains more Copper +65.2%
Contains more Iron +17.7%
Contains more Potassium +38.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Okra
7
:
3
Fennel
Contains more Vitamin C +91.7%
Contains more Vitamin B1 +1900%
Contains more Vitamin B2 +87.5%
Contains more Vitamin B3 +56.3%
Contains more Vitamin B6 +357.4%
Contains more Folate +122.2%
Contains more Vitamin A +34.5%
Contains more Vitamin E +114.8%
Contains more Vitamin K +100.6%
Equal in Vitamin B5 - 0.232
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 58% 12% 0% 40% 3% 8% 12% 14% 11% 21% 0% 157%
Contains more Vitamin C +91.7%
Contains more Vitamin B1 +1900%
Contains more Vitamin B2 +87.5%
Contains more Vitamin B3 +56.3%
Contains more Vitamin B6 +357.4%
Contains more Folate +122.2%
Contains more Vitamin A +34.5%
Contains more Vitamin E +114.8%
Contains more Vitamin K +100.6%
Equal in Vitamin B5 - 0.232

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Okra Fennel
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Okra Fennel Opinion
Net carbs 4.25g 4.2g Okra
Protein 1.93g 1.24g Okra
Fats 0.19g 0.2g Fennel
Carbs 7.45g 7.3g Okra
Calories 33kcal 31kcal Okra
Starch 0.34g g Okra
Fructose 0.57g g Okra
Sugar 1.48g 3.93g Okra
Fiber 3.2g 3.1g Okra
Calcium 82mg 49mg Okra
Iron 0.62mg 0.73mg Fennel
Magnesium 57mg 17mg Okra
Phosphorus 61mg 50mg Okra
Potassium 299mg 414mg Fennel
Sodium 7mg 52mg Okra
Zinc 0.58mg 0.2mg Okra
Copper 0.109mg 0.066mg Okra
Vitamin A 716IU 963IU Fennel
Vitamin E 0.27mg 0.58mg Fennel
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 23mg 12mg Okra
Vitamin B1 0.2mg 0.01mg Okra
Vitamin B2 0.06mg 0.032mg Okra
Vitamin B3 1mg 0.64mg Okra
Vitamin B5 0.245mg 0.232mg Okra
Vitamin B6 0.215mg 0.047mg Okra
Folate 60µg 27µg Okra
Vitamin B12 0µg 0µg
Vitamin K 31.3µg 62.8µg Fennel
Tryptophan 0.017mg mg Okra
Threonine 0.065mg mg Okra
Isoleucine 0.069mg mg Okra
Leucine 0.105mg mg Okra
Lysine 0.081mg mg Okra
Methionine 0.021mg mg Okra
Phenylalanine 0.065mg mg Okra
Valine 0.091mg mg Okra
Histidine 0.031mg mg Okra
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.026g 0.09g Okra
Monounsaturated Fat 0.017g 0.068g Fennel
Polyunsaturated fat 0.027g 0.169g Fennel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Fennel
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
33
Okra
28
Fennel
Mineral Summary Score
24
Okra
18
Fennel

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
12%
Okra
7%
Fennel
Carbohydrates
7%
Okra
7%
Fennel
Fats
1%
Okra
1%
Fennel

Comparison summary

Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 2.45g)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 45mg)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.064g)
Which food is richer in vitamins?
Okra
Okra is relatively richer in vitamins
Which food is lower in glycemic index?
Fennel
Fennel is lower in glycemic index (difference - 45)
Which food is cheaper?
Fennel
Fennel is cheaper (difference - $0.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.