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  6. Okra vs. Hash browns

Okra vs. Hash browns — In-Depth Nutrition Comparison

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The main differences between Okra and Hash browns

  • Okra is richer in Manganese, Vitamin C, Vitamin K, Folate, Magnesium, and Calcium, yet Hash browns are richer in Vitamin E , and Phosphorus.
  • Daily need coverage for Manganese from Okra is 27% higher.
  • Okra contains 5 times more Folate than Hash browns. Okra contains 60µg of Folate, while Hash browns contain 12µg.
  • 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
Okra
8
:
2
Hash browns
Hash browns
Contains more Calcium +331.6%
Contains more Magnesium +171.4%
Contains less Sodium -98.8%
Contains more Zinc +61.1%
Contains more Manganese +398.7%
Contains more Selenium +75%
Contains more Phosphorus +60.7%
Contains more Potassium +18.7%
Equal in Iron - 0.6
Equal in Copper - 0.1
Okra
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Hash browns
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 23% 15% 43% 32% 74% 10% 34% 21% 3%
Contains more Calcium +331.6%
Contains more Magnesium +171.4%
Contains less Sodium -98.8%
Contains more Zinc +61.1%
Contains more Manganese +398.7%
Contains more Selenium +75%
Contains more Phosphorus +60.7%
Contains more Potassium +18.7%
Equal in Iron - 0.6
Equal in Copper - 0.1

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
7
:
3
Hash browns
Hash browns
Contains more Vitamin A +35700%
Contains more Vitamin C +325.9%
Contains more Vitamin B1 +46%
Contains more Vitamin B2 +57.9%
Contains more Vitamin B6 +15.6%
Contains more Folate +400%
Contains more Vitamin K +216.2%
Contains more Vitamin E +870.4%
Contains more Vitamin B3 +83.8%
Contains more Vitamin B5 +55.1%
Okra
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 43% 6% 0% 77% 50% 14% 19% 15% 50% 45% 0% 79%
Hash browns
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 53% 0% 19% 35% 9% 35% 23% 43% 9% 0% 25%
Contains more Vitamin A +35700%
Contains more Vitamin C +325.9%
Contains more Vitamin B1 +46%
Contains more Vitamin B2 +57.9%
Contains more Vitamin B6 +15.6%
Contains more Folate +400%
Contains more Vitamin K +216.2%
Contains more Vitamin E +870.4%
Contains more Vitamin B3 +83.8%
Contains more Vitamin B5 +55.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
Okra
1
:
4
Hash browns
Hash browns
Contains more Water +81.8%
Contains more Protein +33.7%
Contains more Fats +8868.4%
Contains more Carbs +287.7%
Contains more Other +162.4%
Okra
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
Hash browns
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 Water +81.8%
Contains more Protein +33.7%
Contains more Fats +8868.4%
Contains more Carbs +287.7%
Contains more Other +162.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okra
Okra
1
:
2
Hash browns
Hash browns
Contains less Saturated Fat -99%
Contains more Monounsaturated Fat +45941.2%
Contains more Polyunsaturated fat +20881.5%
Okra
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Hash browns
16% 49% 35%
Saturated Fat: 2.54 g
Monounsaturated Fat: 7.827 g
Polyunsaturated fat: 5.665 g
Contains less Saturated Fat -99%
Contains more Monounsaturated Fat +45941.2%
Contains more Polyunsaturated fat +20881.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Okra
Okra
3
:
1
Hash browns
Hash browns
Contains more Sucrose +∞%
Contains more Fructose +137.5%
Contains more Starch +7470.6%
Equal in Glucose - 0.31
Okra
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
Hash browns
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 Sucrose +∞%
Contains more Fructose +137.5%
Contains more Starch +7470.6%
Equal in Glucose - 0.31

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
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Okra Hash browns Opinion
Net carbs 4.25g 26.18g Hash browns
Protein 1.93g 2.58g Hash browns
Fats 0.19g 17.04g Hash browns
Carbs 7.45g 28.88g Hash browns
Calories 33kcal 272kcal Hash browns
Starch 0.34g 25.74g Hash browns
Fructose 0.57g 0.24g Okra
Sugar 1.48g 0.56g Hash browns
Fiber 3.2g 2.7g Okra
Calcium 82mg 19mg Okra
Iron 0.62mg 0.6mg Okra
Magnesium 57mg 21mg Okra
Phosphorus 61mg 98mg Hash browns
Potassium 299mg 355mg Hash browns
Sodium 7mg 566mg Okra
Zinc 0.58mg 0.36mg Okra
Copper 0.109mg 0.1mg Okra
Manganese 0.788mg 0.158mg Okra
Selenium 0.7µg 0.4µg Okra
Vitamin A 716IU 2IU Okra
Vitamin A RAE 36µg 0µg Okra
Vitamin E 0.27mg 2.62mg Hash browns
Vitamin C 23mg 5.4mg Okra
Vitamin B1 0.2mg 0.137mg Okra
Vitamin B2 0.06mg 0.038mg Okra
Vitamin B3 1mg 1.838mg Hash browns
Vitamin B5 0.245mg 0.38mg Hash browns
Vitamin B6 0.215mg 0.186mg Okra
Folate 60µg 12µg Okra
Vitamin K 31.3µg 9.9µg Okra
Tryptophan 0.017mg Okra
Threonine 0.065mg Okra
Isoleucine 0.069mg Okra
Leucine 0.105mg Okra
Lysine 0.081mg Okra
Methionine 0.021mg Okra
Phenylalanine 0.065mg Okra
Valine 0.091mg Okra
Histidine 0.031mg Okra
Trans Fat 0g 0.056g Okra
Saturated Fat 0.026g 2.54g Okra
Monounsaturated Fat 0.017g 7.827g Hash browns
Polyunsaturated fat 0.027g 5.665g Hash browns
Omega-6 - Eicosadienoic acid 0.008g Hash browns
Omega-6 - Linoleic acid 5.131g Hash browns
Omega-6 - Gamma-linoleic acid 0.03g Hash browns
Omega-3 - ALA 0.441g Hash browns

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Hash browns
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
33%
Okra
21%
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 richer in vitamins?
Okra
Okra is relatively richer in vitamins
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)

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.