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Okra vs. Fiddlehead ferns — In-Depth Nutrition Comparison

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Summary of differences between okra and fiddlehead ferns

  • Okra has more vitamin B1, manganese, and magnesium; however, fiddlehead ferns are higher in vitamin B3, copper, vitamin A, vitamin B2, iron, and phosphorus.
  • Fiddlehead ferns cover your daily need for vitamin B3, 25% more than okra.
  • Okra has 10 times more vitamin B1 than fiddlehead ferns. While okra has 0.2mg of vitamin B1, fiddlehead ferns have only 0.02mg.

These are the specific foods used in this comparison Okra, raw and Fiddlehead ferns, raw.

Infographic

Okra vs Fiddlehead ferns 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
4
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 24% 9.6% 33% 49% 107% 23% 43% 0.13% 67% 0%
Contains more MagnesiumMagnesium +67.6%
Contains more CalciumCalcium +156.3%
Contains more ManganeseManganese +54.5%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +23.7%
Contains more IronIron +111.3%
Contains more CopperCopper +193.6%
Contains more ZincZinc +43.1%
Contains more PhosphorusPhosphorus +65.6%
Contains less SodiumSodium -85.7%

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
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 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 89% 60% 0% 0% 5% 48% 93% 0% 0% 0% 0% 0% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +900%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +15.7%
Contains more Vitamin AVitamin A +402.8%
Contains more Vitamin B2Vitamin B2 +250%
Contains more Vitamin B3Vitamin B3 +398%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
3
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
5% 6% 89%
Protein: 4.55 g
Fats: 0.4 g
Carbs: 5.54 g
Water: 88.68 g
Other: 0.83 g
Contains more CarbsCarbs +34.5%
Contains more ProteinProtein +135.8%
Contains more FatsFats +110.5%
~equal in Water ~88.68g
~equal in Other ~0.83g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Okra Fiddlehead ferns DV% diff.
Vitamin K 31.3µg 26%
Vitamin B3 1mg 4.98mg 25%
Copper 0.109mg 0.32mg 23%
Vitamin B6 0.215mg 17%
Vitamin A 36µg 181µg 16%
Vitamin B1 0.2mg 0.02mg 15%
Folate 60µg 15%
Fiber 3.2g 13%
Manganese 0.788mg 0.51mg 12%
Vitamin B2 0.06mg 0.21mg 12%
Iron 0.62mg 1.31mg 9%
Phosphorus 61mg 101mg 6%
Magnesium 57mg 34mg 5%
Calcium 82mg 32mg 5%
Protein 1.93g 4.55g 5%
Vitamin B5 0.245mg 5%
Vitamin C 23mg 26.6mg 4%
Potassium 299mg 370mg 2%
Zinc 0.58mg 0.83mg 2%
Choline 12.3mg 2%
Vitamin E 0.27mg 2%
Fructose 0.57g 1%
Selenium 0.7µg 1%
Carbs 7.45g 5.54g 1%
Calories 33kcal 34kcal 0%
Fats 0.19g 0.4g 0%
Net carbs 4.25g 5.54g N/A
Sugar 1.48g N/A
Starch 0.34g 0%
Sodium 7mg 1mg 0%
Saturated fat 0.026g 0%
Monounsaturated fat 0.017g 0%
Polyunsaturated fat 0.027g 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Fiddlehead ferns
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
29%
Okra
23%
Fiddlehead ferns
Minerals Daily Need Coverage Score
30%
Okra
35%
Fiddlehead ferns

Comparison summary

Which food is lower in Sugar?
Fiddlehead ferns
Fiddlehead ferns is lower in Sugar (difference - 1.48g)
Which food contains less Sodium?
Fiddlehead ferns
Fiddlehead ferns contains less Sodium (difference - 6mg)
Which food is lower in Saturated fat?
Fiddlehead ferns
Fiddlehead ferns is lower in Saturated fat (difference - 0.026g)
Which food is lower in glycemic index?
Fiddlehead ferns
Fiddlehead ferns is lower in glycemic index (difference - 0)
Which food is cheaper?
Fiddlehead ferns
Fiddlehead ferns is cheaper (difference - $1)
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.
Which food is richer in vitamins?
?
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

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. Fiddlehead ferns - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169405/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.