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  6. Okra vs. Glutinous rice

Okra vs. Glutinous rice — In-Depth Nutrition Comparison

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Summary of differences between okra and glutinous rice

  • Okra has more vitamin K, vitamin C, manganese, vitamin B1, folate, vitamin B6, vitamin A, magnesium, and fiber; however, glutinous rice is higher in selenium.
  • Okra covers your daily need for vitamin K, 26% more than glutinous rice.

These are the specific foods used in this comparison Okra, raw and Rice, white, glutinous, unenriched, cooked.

Infographic

Okra vs Glutinous rice 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
8
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 3.6% 0.6% 0.88% 5.3% 16% 11% 3.4% 0.65% 34% 31%
Contains more MagnesiumMagnesium +1040%
Contains more CalciumCalcium +4000%
Contains more PotassiumPotassium +2890%
Contains more IronIron +342.9%
Contains more CopperCopper +122.4%
Contains more ZincZinc +41.5%
Contains more PhosphorusPhosphorus +662.5%
Contains more ManganeseManganese +200.8%
Contains less SodiumSodium -28.6%
Contains more SeleniumSelenium +700%

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
11
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 0% 0% 0.8% 0% 5% 3% 5.4% 13% 6% 0% 0% 0.75% 1.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +575%
Contains more Vitamin B1Vitamin B1 +900%
Contains more Vitamin B2Vitamin B2 +361.5%
Contains more Vitamin B3Vitamin B3 +244.8%
Contains more Vitamin B5Vitamin B5 +14%
Contains more Vitamin B6Vitamin B6 +726.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +5900%
Contains more CholineCholine +485.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Okra Glutinous rice DV% diff.
Vitamin C 23mg 0mg 26%
Vitamin K 31.3µg 0µg 26%
Manganese 0.788mg 0.262mg 23%
Vitamin B1 0.2mg 0.02mg 15%
Folate 60µg 1µg 15%
Vitamin B6 0.215mg 0.026mg 15%
Magnesium 57mg 5mg 12%
Selenium 0.7µg 5.6µg 9%
Potassium 299mg 10mg 9%
Fiber 3.2g 1g 9%
Phosphorus 61mg 8mg 8%
Calcium 82mg 2mg 8%
Copper 0.109mg 0.049mg 7%
Iron 0.62mg 0.14mg 6%
Carbs 7.45g 21.09g 5%
Vitamin B2 0.06mg 0.013mg 4%
Vitamin B3 1mg 0.29mg 4%
Vitamin A 36µg 0µg 4%
Calories 33kcal 97kcal 3%
Vitamin E 0.27mg 0.04mg 2%
Zinc 0.58mg 0.41mg 2%
Choline 12.3mg 2.1mg 2%
Vitamin B5 0.245mg 0.215mg 1%
Fructose 0.57g 1%
Protein 1.93g 2.02g 0%
Fats 0.19g 0.19g 0%
Net carbs 4.25g 20.09g N/A
Sugar 1.48g 0.05g N/A
Starch 0.34g 0%
Sodium 7mg 5mg 0%
Saturated fat 0.026g 0.039g 0%
Monounsaturated fat 0.017g 0.07g 0%
Polyunsaturated fat 0.027g 0.069g 0%
Tryptophan 0.017mg 0.023mg 0%
Threonine 0.065mg 0.072mg 0%
Isoleucine 0.069mg 0.087mg 0%
Leucine 0.105mg 0.167mg 0%
Lysine 0.081mg 0.073mg 0%
Methionine 0.021mg 0.047mg 0%
Phenylalanine 0.065mg 0.108mg 0%
Valine 0.091mg 0.123mg 0%
Histidine 0.031mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
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
2% 21% 77%
Protein: 2.02 g
Fats: 0.19 g
Carbs: 21.09 g
Water: 76.63 g
Other: 0.07 g
Contains more WaterWater +16.9%
Contains more OtherOther +1114.3%
Contains more CarbsCarbs +183.1%
~equal in Protein ~2.02g
~equal in Fats ~0.19g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okra
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
22% 39% 39%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.07 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains less Sat. FatSaturated fat -33.3%
Contains more Mono. FatMonounsaturated fat +311.8%
Contains more Poly. FatPolyunsaturated fat +155.6%

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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. Glutinous rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169711/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.