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  6. Okra vs. Gooseberry

Okra vs. Gooseberry — In-Depth Nutrition Comparison

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A recap on the differences between okra and gooseberries

  • Okra is higher in manganese, folate, vitamin B1, magnesium, vitamin B6, vitamin A, and calcium, yet gooseberries are higher in vitamin C.
  • Okra covers your daily manganese needs 28% more than gooseberries.
  • Okra contains 10 times more folate than gooseberries. While okra contains 60µg of folate, gooseberries contain only 6µg.

Food varieties used in this article are Okra, raw and Gooseberries, raw.

Infographic

Okra vs Gooseberry 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
9
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 7.1% 7.5% 17% 12% 23% 3.3% 12% 0.13% 19% 3.3%
Contains more MagnesiumMagnesium +470%
Contains more CalciumCalcium +228%
Contains more PotassiumPotassium +51%
Contains more IronIron +100%
Contains more CopperCopper +55.7%
Contains more ZincZinc +383.3%
Contains more PhosphorusPhosphorus +125.9%
Contains more ManganeseManganese +447.2%
Contains more SeleniumSelenium +16.7%
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
Okra
8
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 92% 5% 7.4% 0% 10% 6.9% 5.6% 17% 18% 0% 0% 4.5% 0%
Contains more Vitamin AVitamin A +140%
Contains more Vitamin B1Vitamin B1 +400%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B3Vitamin B3 +233.3%
Contains more Vitamin B6Vitamin B6 +168.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +900%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +20.4%
Contains more Vitamin EVitamin E +37%
Contains more Vitamin B5Vitamin B5 +16.7%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Okra Gooseberry DV% diff.
Manganese 0.788mg 0.144mg 28%
Vitamin K 31.3µg 26%
Folate 60µg 6µg 14%
Vitamin B1 0.2mg 0.04mg 13%
Magnesium 57mg 10mg 11%
Vitamin B6 0.215mg 0.08mg 10%
Calcium 82mg 25mg 6%
Vitamin C 23mg 27.7mg 5%
Phosphorus 61mg 27mg 5%
Copper 0.109mg 0.07mg 4%
Vitamin B3 1mg 0.3mg 4%
Iron 0.62mg 0.31mg 4%
Fiber 3.2g 4.3g 4%
Zinc 0.58mg 0.12mg 4%
Potassium 299mg 198mg 3%
Polyunsaturated fat 0.027g 0.317g 2%
Choline 12.3mg 2%
Vitamin A 36µg 15µg 2%
Protein 1.93g 0.88g 2%
Vitamin B2 0.06mg 0.03mg 2%
Vitamin B5 0.245mg 0.286mg 1%
Calories 33kcal 44kcal 1%
Fructose 0.57g 1%
Fats 0.19g 0.58g 1%
Carbs 7.45g 10.18g 1%
Vitamin E 0.27mg 0.37mg 1%
Net carbs 4.25g 5.88g N/A
Sugar 1.48g N/A
Starch 0.34g 0%
Sodium 7mg 1mg 0%
Selenium 0.7µg 0.6µg 0%
Saturated fat 0.026g 0.038g 0%
Monounsaturated fat 0.017g 0.051g 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
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
10% 88%
Protein: 0.88 g
Fats: 0.58 g
Carbs: 10.18 g
Water: 87.87 g
Other: 0.49 g
Contains more ProteinProtein +119.3%
Contains more OtherOther +73.5%
Contains more FatsFats +205.3%
Contains more CarbsCarbs +36.6%
~equal in Water ~87.87g

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
9% 13% 78%
Saturated fat: Sat. Fat 0.038 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.317 g
Contains less Sat. FatSaturated fat -31.6%
Contains more Mono. FatMonounsaturated fat +200%
Contains more Poly. FatPolyunsaturated fat +1074.1%

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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. Gooseberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173030/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.