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

Okra vs. Hash browns — In-Depth Nutrition Comparison

Compare

The main differences between okra and hash browns

  • Okra is richer in manganese, vitamin C, vitamin K, vitamin A, folate, magnesium, and calcium, yet hash browns are richer in vitamin E.
  • Daily need coverage for manganese for okra is 27% higher.
  • Okra contains 358 times more vitamin A than hash browns. Okra contains 716IU of vitamin A, while hash browns contain 2IU.
  • Okra contains less sodium.

Food types used in this article are Okra, raw and Fast foods, potatoes, hash browns, round pieces or patty.

Infographic

Okra vs Hash browns 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
6
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 15% 5.7% 31% 23% 33% 9.8% 42% 74% 21% 2.2%
Contains more MagnesiumMagnesium +171.4%
Contains more CalciumCalcium +331.6%
Contains more ZincZinc +61.1%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +398.7%
Contains more SeleniumSelenium +75%
Contains more PotassiumPotassium +18.7%
Contains more PhosphorusPhosphorus +60.7%
~equal in Iron ~0.6mg
~equal in Copper ~0.1mg

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
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 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 18% 0% 52% 0% 34% 8.8% 34% 23% 43% 0% 25% 9% 9.7%
Contains more Vitamin CVitamin C +325.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +46%
Contains more Vitamin B2Vitamin B2 +57.9%
Contains more Vitamin B6Vitamin B6 +15.6%
Contains more Vitamin KVitamin K +216.2%
Contains more FolateFolate +400%
Contains more Vitamin EVitamin E +870.4%
Contains more Vitamin B3Vitamin B3 +83.8%
Contains more Vitamin B5Vitamin B5 +55.1%
Contains more CholineCholine +44.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
3% 17% 29% 49% 2%
Protein: 2.58 g
Fats: 17.04 g
Carbs: 28.88 g
Water: 49.27 g
Other: 2.23 g
Contains more WaterWater +81.8%
Contains more ProteinProtein +33.7%
Contains more FatsFats +8868.4%
Contains more CarbsCarbs +287.7%
Contains more OtherOther +162.4%

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
16% 49% 35%
Saturated fat: Sat. Fat 2.54 g
Monounsaturated fat: Mono. Fat 7.827 g
Polyunsaturated fat: Poly. Fat 5.665 g
Contains less Sat. FatSaturated fat -99%
Contains more Mono. FatMonounsaturated fat +45941.2%
Contains more Poly. FatPolyunsaturated fat +20881.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Okra
3
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
98%
Starch: 25.74 g
Sucrose: 0 g
Glucose: 0.31 g
Fructose: 0.24 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more FructoseFructose +137.5%
Contains more StarchStarch +7470.6%
~equal in Glucose ~0.31g
~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 Hash browns
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Okra Hash browns DV% diff.
Polyunsaturated fat 0.027g 5.665g 38%
Manganese 0.788mg 0.158mg 27%
Fats 0.19g 17.04g 26%
Sodium 7mg 566mg 24%
Vitamin C 23mg 5.4mg 20%
Monounsaturated fat 0.017g 7.827g 20%
Vitamin K 31.3µg 9.9µg 18%
Vitamin E 0.27mg 2.62mg 16%
Calories 33kcal 272kcal 12%
Folate 60µg 12µg 12%
Saturated fat 0.026g 2.54g 11%
Starch 0.34g 25.74g 10%
Magnesium 57mg 21mg 9%
Carbs 7.45g 28.88g 7%
Calcium 82mg 19mg 6%
Vitamin B1 0.2mg 0.137mg 5%
Vitamin B3 1mg 1.838mg 5%
Phosphorus 61mg 98mg 5%
Vitamin A 36µg 0µg 4%
Vitamin B5 0.245mg 0.38mg 3%
Zinc 0.58mg 0.36mg 2%
Vitamin B2 0.06mg 0.038mg 2%
Vitamin B6 0.215mg 0.186mg 2%
Fiber 3.2g 2.7g 2%
Potassium 299mg 355mg 2%
Choline 12.3mg 17.8mg 1%
Selenium 0.7µg 0.4µg 1%
Copper 0.109mg 0.1mg 1%
Protein 1.93g 2.58g 1%
Net carbs 4.25g 26.18g N/A
Iron 0.62mg 0.6mg 0%
Sugar 1.48g 0.56g N/A
Trans fat 0g 0.056g N/A
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%
Fructose 0.57g 0.24g 0%
Omega-3 - ALA 0.441g N/A
Omega-6 - Gamma-linoleic acid 0.03g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 5.131g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Hash browns
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
20%
Hash browns
Minerals Daily Need Coverage Score
30%
Okra
26%
Hash browns

Comparison summary

Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 559mg)
Which food is lower in Saturated fat?
Okra
Okra is lower in Saturated fat (difference - 2.514g)
Which food is richer in minerals?
Okra
Okra is relatively richer in minerals
Which food is lower in Sugar?
Hash browns
Hash browns is lower in Sugar (difference - 0.92g)
Which food is lower in glycemic index?
Hash browns
Hash browns is lower in glycemic index (difference - 56)
Which food is cheaper?
Hash browns
Hash browns is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Hash browns - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173273/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.