Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Okra vs. Grapefruit — In-Depth Nutrition Comparison

Compare

Significant differences between okra and grapefruit

  • Okra has more manganese, vitamin K, vitamin B1, vitamin B6, folate, magnesium, copper, and iron; however, grapefruit is richer in vitamin C and vitamin A.
  • Okra covers your daily manganese needs 33% more than grapefruit.

Specific food types used in this comparison are Okra, raw and Grapefruit, raw, pink and red, all areas.

Infographic

Okra vs Grapefruit 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
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 6.4% 6.6% 12% 3% 11% 1.9% 7.7% 0% 2.9% 0.55%
Contains more MagnesiumMagnesium +533.3%
Contains more CalciumCalcium +272.7%
Contains more PotassiumPotassium +121.5%
Contains more IronIron +675%
Contains more CopperCopper +240.6%
Contains more ZincZinc +728.6%
Contains more PhosphorusPhosphorus +238.9%
Contains more ManganeseManganese +3481.8%
Contains more SeleniumSelenium +600%
Contains less SodiumSodium -100%

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
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 104% 19% 2.6% 0% 11% 7.2% 3.8% 16% 12% 0% 0% 9.8% 4.2%
Contains more Vitamin EVitamin E +107.7%
Contains more Vitamin B1Vitamin B1 +365.1%
Contains more Vitamin B2Vitamin B2 +93.5%
Contains more Vitamin B3Vitamin B3 +390.2%
Contains more Vitamin B6Vitamin B6 +305.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +361.5%
Contains more CholineCholine +59.7%
Contains more Vitamin CVitamin C +35.7%
Contains more Vitamin AVitamin A +61.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.262mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
4
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
11% 88%
Protein: 0.77 g
Fats: 0.14 g
Carbs: 10.66 g
Water: 88.06 g
Other: 0.37 g
Contains more ProteinProtein +150.6%
Contains more FatsFats +35.7%
Contains more OtherOther +129.7%
Contains more CarbsCarbs +43.1%
~equal in Water ~88.06g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okra
0
37% 24% 39%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.017 g
Polyunsaturated fat: Poly. Fat 0.027 g
27% 26% 47%
Saturated fat: Sat. Fat 0.021 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.036 g
Contains less Sat. FatSaturated fat -19.2%
Contains more Mono. FatMonounsaturated fat +17.6%
Contains more Poly. FatPolyunsaturated fat +33.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Okra
1
19% 33% 17% 31%
Starch: 0.34 g
Sucrose: 0.6 g
Glucose: 0.32 g
Fructose: 0.57 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
51% 23% 26%
Starch: 0 g
Sucrose: 3.51 g
Glucose: 1.61 g
Fructose: 1.77 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +485%
Contains more GlucoseGlucose +403.1%
Contains more FructoseFructose +210.5%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Okra Grapefruit DV% diff.
Manganese 0.788mg 0.022mg 33%
Vitamin K 31.3µg 0µg 26%
Vitamin B1 0.2mg 0.043mg 13%
Folate 60µg 13µg 12%
Vitamin B6 0.215mg 0.053mg 12%
Magnesium 57mg 9mg 11%
Copper 0.109mg 0.032mg 9%
Vitamin C 23mg 31.2mg 9%
Iron 0.62mg 0.08mg 7%
Calcium 82mg 22mg 6%
Phosphorus 61mg 18mg 6%
Fiber 3.2g 1.6g 6%
Potassium 299mg 135mg 5%
Zinc 0.58mg 0.07mg 5%
Vitamin B3 1mg 0.204mg 5%
Vitamin B2 0.06mg 0.031mg 2%
Protein 1.93g 0.77g 2%
Fructose 0.57g 1.77g 2%
Vitamin A 36µg 58µg 2%
Vitamin E 0.27mg 0.13mg 1%
Carbs 7.45g 10.66g 1%
Selenium 0.7µg 0.1µg 1%
Choline 12.3mg 7.7mg 1%
Calories 33kcal 42kcal 0%
Fats 0.19g 0.14g 0%
Net carbs 4.25g 9.06g N/A
Sugar 1.48g 6.89g N/A
Starch 0.34g 0g 0%
Sodium 7mg 0mg 0%
Vitamin B5 0.245mg 0.262mg 0%
Saturated fat 0.026g 0.021g 0%
Monounsaturated fat 0.017g 0.02g 0%
Polyunsaturated fat 0.027g 0.036g 0%
Tryptophan 0.017mg 0.008mg 0%
Threonine 0.065mg 0.013mg 0%
Isoleucine 0.069mg 0.008mg 0%
Leucine 0.105mg 0.015mg 0%
Lysine 0.081mg 0.019mg 0%
Methionine 0.021mg 0.007mg 0%
Phenylalanine 0.065mg 0.013mg 0%
Valine 0.091mg 0.015mg 0%
Histidine 0.031mg 0.008mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Grapefruit
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
15%
Grapefruit
Minerals Daily Need Coverage Score
30%
Okra
5%
Grapefruit

Comparison summary

Which food is richer in minerals?
Okra
Okra is relatively richer in minerals
Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 5.41g)
Which food is richer in vitamins?
Okra
Okra is relatively richer in vitamins
Which food contains less Sodium?
Grapefruit
Grapefruit contains less Sodium (difference - 7mg)
Which food is lower in Saturated fat?
Grapefruit
Grapefruit is lower in Saturated fat (difference - 0.005g)
Which food is lower in glycemic index?
Grapefruit
Grapefruit is lower in glycemic index (difference - 25)
Which food is cheaper?
Grapefruit
Grapefruit is cheaper (difference - $0.7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Grapefruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174673/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.