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  6. Okra vs. Focaccia

Okra vs. Focaccia — In-Depth Nutrition Comparison

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Differences between Okra and Focaccia

  • Okra has more Vitamin C, Vitamin K, and Manganese, while Focaccia has more Iron, Selenium, Vitamin B1, Folate, Vitamin B2, and Vitamin B3.
  • Focaccia's daily need coverage for Iron is 32% higher.
  • The amount of Sodium in Okra is lower.

The food types used in this comparison are Okra, raw and Focaccia, Italian flatbread, plain.

Infographic

Okra vs Focaccia 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
6
:
4
Focaccia
Focaccia
Contains more Calcium +134.3%
Contains more Magnesium +185%
Contains more Potassium +162.3%
Contains less Sodium -98.8%
Contains more Copper +19.8%
Contains more Manganese +116.5%
Contains more Iron +409.7%
Contains more Phosphorus +109.8%
Contains more Zinc +129.3%
Contains more Selenium +2171.4%
Okra
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Focaccia
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 119% 15% 55% 11% 74% 37% 31% 48% 87%
Contains more Calcium +134.3%
Contains more Magnesium +185%
Contains more Potassium +162.3%
Contains less Sodium -98.8%
Contains more Copper +19.8%
Contains more Manganese +116.5%
Contains more Iron +409.7%
Contains more Phosphorus +109.8%
Contains more Zinc +129.3%
Contains more Selenium +2171.4%

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
4
:
6
Focaccia
Focaccia
Contains more Vitamin A +35700%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +90.3%
Contains more Vitamin K +449.1%
Contains more Vitamin E +425.9%
Contains more Vitamin B1 +135%
Contains more Vitamin B2 +401.7%
Contains more Vitamin B3 +267%
Contains more Vitamin B5 +163.3%
Contains more Folate +130%
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%
Focaccia
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 29% 0% 0% 118% 70% 69% 39% 27% 104% 0% 15%
Contains more Vitamin A +35700%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +90.3%
Contains more Vitamin K +449.1%
Contains more Vitamin E +425.9%
Contains more Vitamin B1 +135%
Contains more Vitamin B2 +401.7%
Contains more Vitamin B3 +267%
Contains more Vitamin B5 +163.3%
Contains more Folate +130%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
Okra
1
:
4
Focaccia
Focaccia
Contains more Water +95.1%
Contains more Protein +354.4%
Contains more Fats +4052.6%
Contains more Carbs +380.8%
Contains more Other +89.4%
Okra
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
Focaccia
9% 8% 36% 46%
Protein: 8.77 g
Fats: 7.89 g
Carbs: 35.82 g
Water: 45.91 g
Other: 1.61 g
Contains more Water +95.1%
Contains more Protein +354.4%
Contains more Fats +4052.6%
Contains more Carbs +380.8%
Contains more Other +89.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okra
Okra
1
:
2
Focaccia
Focaccia
Contains less Saturated Fat -97%
Contains more Monounsaturated Fat +33252.9%
Contains more Polyunsaturated fat +3581.5%
Okra
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Focaccia
12% 75% 13%
Saturated Fat: 0.877 g
Monounsaturated Fat: 5.67 g
Polyunsaturated fat: 0.994 g
Contains less Saturated Fat -97%
Contains more Monounsaturated Fat +33252.9%
Contains more Polyunsaturated fat +3581.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Okra Focaccia
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 Focaccia Opinion
Net carbs 4.25g 34.02g Focaccia
Protein 1.93g 8.77g Focaccia
Fats 0.19g 7.89g Focaccia
Carbs 7.45g 35.82g Focaccia
Calories 33kcal 249kcal Focaccia
Starch 0.34g Okra
Fructose 0.57g Okra
Sugar 1.48g 1.75g Okra
Fiber 3.2g 1.8g Okra
Calcium 82mg 35mg Okra
Iron 0.62mg 3.16mg Focaccia
Magnesium 57mg 20mg Okra
Phosphorus 61mg 128mg Focaccia
Potassium 299mg 114mg Okra
Sodium 7mg 561mg Okra
Zinc 0.58mg 1.33mg Focaccia
Copper 0.109mg 0.091mg Okra
Manganese 0.788mg 0.364mg Okra
Selenium 0.7µg 15.9µg Focaccia
Vitamin A 716IU 2IU Okra
Vitamin A RAE 36µg 0µg Okra
Vitamin E 0.27mg 1.42mg Focaccia
Vitamin C 23mg 0mg Okra
Vitamin B1 0.2mg 0.47mg Focaccia
Vitamin B2 0.06mg 0.301mg Focaccia
Vitamin B3 1mg 3.67mg Focaccia
Vitamin B5 0.245mg 0.645mg Focaccia
Vitamin B6 0.215mg 0.113mg Okra
Folate 60µg 138µg Focaccia
Vitamin K 31.3µg 5.7µg Okra
Tryptophan 0.017mg Okra
Threonine 0.065mg Okra
Isoleucine 0.069mg Okra
Leucine 0.105mg Okra
Lysine 0.081mg Okra
Methionine 0.021mg Okra
Phenylalanine 0.065mg Okra
Valine 0.091mg Okra
Histidine 0.031mg Okra
Saturated Fat 0.026g 0.877g Okra
Monounsaturated Fat 0.017g 5.67g Focaccia
Polyunsaturated fat 0.027g 0.994g Focaccia

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Focaccia
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
39%
Focaccia
Minerals Daily Need Coverage Score
30%
Okra
48%
Focaccia

Comparison summary

Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 0.27g)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 554mg)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.851g)
Which food is lower in glycemic index?
Focaccia
Focaccia is lower in glycemic index (difference - 63)
Which food is cheaper?
Focaccia
Focaccia 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. Focaccia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167945/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.