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Okra vs. French toast — In-Depth Nutrition Comparison

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What are the differences between okra and french toast?

  • Okra is higher in manganese, vitamin C, and vitamin B6; however, french toast is richer in selenium, vitamin B2, iron, and vitamin B12.
  • French toast's daily need coverage for cholesterol is 39% more.
  • French toast contains 77 times less vitamin C than okra. Okra contains 23mg of vitamin C, while french toast contains 0.3mg.
  • Okra has less sodium.

We used Okra, raw and French toast, prepared from recipe, made with low fat (2%) milk types in this article.

Infographic

Okra vs French toast 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
5
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 12% 30% 12% 63% 19% 18% 50% 62% 25% 110%
Contains more MagnesiumMagnesium +235.3%
Contains more PotassiumPotassium +123.1%
Contains more CopperCopper +87.9%
Contains less SodiumSodium -98.5%
Contains more ManganeseManganese +319.1%
Contains more CalciumCalcium +22%
Contains more IronIron +169.4%
Contains more ZincZinc +15.5%
Contains more PhosphorusPhosphorus +91.8%
Contains more SeleniumSelenium +2771.4%

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
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%
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 1% 41% 0% 0% 51% 74% 31% 33% 17% 39% 0% 32% 0%
Contains more Vitamin CVitamin C +7566.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +190.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +39.5%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +244.4%
Contains more Vitamin B2Vitamin B2 +435%
Contains more Vitamin B3Vitamin B3 +62.8%
Contains more Vitamin B5Vitamin B5 +124.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.204mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
1
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
8% 11% 25% 55% 2%
Protein: 7.7 g
Fats: 10.8 g
Carbs: 25 g
Water: 54.7 g
Other: 1.8 g
Contains more WaterWater +63.8%
Contains more ProteinProtein +299%
Contains more FatsFats +5584.2%
Contains more CarbsCarbs +235.6%
Contains more OtherOther +111.8%

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
28% 46% 26%
Saturated fat: Sat. Fat 2.723 g
Monounsaturated fat: Mono. Fat 4.524 g
Polyunsaturated fat: Poly. Fat 2.594 g
Contains less Sat. FatSaturated fat -99%
Contains more Mono. FatMonounsaturated fat +26511.8%
Contains more Poly. FatPolyunsaturated fat +9507.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Okra French toast DV% diff.
Cholesterol 0mg 116mg 39%
Selenium 0.7µg 20.1µg 35%
Vitamin K 31.3µg 26%
Manganese 0.788mg 0.188mg 26%
Vitamin C 23mg 0.3mg 25%
Sodium 7mg 479mg 21%
Vitamin B2 0.06mg 0.321mg 20%
Polyunsaturated fat 0.027g 2.594g 17%
Fats 0.19g 10.8g 16%
Vitamin B12 0µg 0.31µg 13%
Iron 0.62mg 1.67mg 13%
Fiber 3.2g 13%
Saturated fat 0.026g 2.723g 12%
Protein 1.93g 7.7g 12%
Monounsaturated fat 0.017g 4.524g 11%
Vitamin B6 0.215mg 0.074mg 11%
Vitamin A 36µg 124µg 10%
Calories 33kcal 229kcal 10%
Magnesium 57mg 17mg 10%
Phosphorus 61mg 117mg 8%
Copper 0.109mg 0.058mg 6%
Vitamin B5 0.245mg 0.549mg 6%
Carbs 7.45g 25g 6%
Potassium 299mg 134mg 5%
Folate 60µg 43µg 4%
Vitamin B3 1mg 1.628mg 4%
Calcium 82mg 100mg 2%
Choline 12.3mg 2%
Vitamin E 0.27mg 2%
Fructose 0.57g 1%
Zinc 0.58mg 0.67mg 1%
Net carbs 4.25g 25g N/A
Sugar 1.48g N/A
Starch 0.34g 0%
Vitamin B1 0.2mg 0.204mg 0%
Tryptophan 0.017mg 0.094mg 0%
Threonine 0.065mg 0.305mg 0%
Isoleucine 0.069mg 0.375mg 0%
Leucine 0.105mg 0.621mg 0%
Lysine 0.081mg 0.413mg 0%
Methionine 0.021mg 0.188mg 0%
Phenylalanine 0.065mg 0.389mg 0%
Valine 0.091mg 0.419mg 0%
Histidine 0.031mg 0.179mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.01g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra French toast
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
25%
French toast
Minerals Daily Need Coverage Score
30%
Okra
40%
French toast

Comparison summary

Which food is lower in Cholesterol?
Okra
Okra is lower in Cholesterol (difference - 116mg)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 472mg)
Which food is lower in Saturated fat?
Okra
Okra is lower in Saturated fat (difference - 2.697g)
Which food is lower in Sugar?
French toast
French toast is lower in Sugar (difference - 1.48g)
Which food is lower in glycemic index?
French toast
French toast is lower in glycemic index (difference - 67)
Which food is cheaper?
French toast
French toast is cheaper (difference - $1)
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. French toast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174998/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.