Okra vs. Heart of palm — In-Depth Nutrition Comparison
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Significant differences between okra and heart of palm
- Okra has more vitamin K, vitamin C, vitamin A, and vitamin B1; however, heart of palm is richer in copper, vitamin B6, potassium, zinc, iron, and phosphorus.
- Heart of palm covers your daily copper needs 59% more than okra.
Specific food types used in this comparison are Okra, raw and Hearts of palm, raw.
Infographic
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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.
| Contains more MagnesiumMagnesium | +470% |
| Contains more CalciumCalcium | +355.6% |
| Contains less SodiumSodium | -50% |
| Contains more ManganeseManganese | +∞% |
| Contains more PotassiumPotassium | +504% |
| Contains more IronIron | +172.6% |
| Contains more CopperCopper | +490.8% |
| Contains more ZincZinc | +543.1% |
| Contains more PhosphorusPhosphorus | +129.5% |
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.
| Contains more Vitamin CVitamin C | +187.5% |
| Contains more Vitamin AVitamin A | +1100% |
| Contains more Vitamin B1Vitamin B1 | +300% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +150% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin EVitamin E | +85.2% |
| Contains more Vitamin B2Vitamin B2 | +200% |
| Contains more Vitamin B6Vitamin B6 | +276.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.109mg | 0.644mg | 59% |
| Vitamin B6 | 0.215mg | 0.81mg | 46% |
| Potassium | 299mg | 1806mg | 44% |
| Manganese | 0.788mg | 34% | |
| Zinc | 0.58mg | 3.73mg | 29% |
| Vitamin K | 31.3µg | 0µg | 26% |
| Vitamin C | 23mg | 8mg | 17% |
| Iron | 0.62mg | 1.69mg | 13% |
| Vitamin B1 | 0.2mg | 0.05mg | 13% |
| Phosphorus | 61mg | 140mg | 11% |
| Magnesium | 57mg | 10mg | 11% |
| Folate | 60µg | 24µg | 9% |
| Vitamin B2 | 0.06mg | 0.18mg | 9% |
| Fiber | 3.2g | 1.5g | 7% |
| Calcium | 82mg | 18mg | 6% |
| Carbs | 7.45g | 25.61g | 6% |
| Vitamin B5 | 0.245mg | 5% | |
| Calories | 33kcal | 115kcal | 4% |
| Vitamin A | 36µg | 3µg | 4% |
| Vitamin E | 0.27mg | 0.5mg | 2% |
| Choline | 12.3mg | 0mg | 2% |
| Protein | 1.93g | 2.7g | 2% |
| Fructose | 0.57g | 1% | |
| Vitamin B3 | 1mg | 0.9mg | 1% |
| Fats | 0.19g | 0.2g | 0% |
| Net carbs | 4.25g | 24.11g | N/A |
| Sugar | 1.48g | 17.16g | N/A |
| Starch | 0.34g | 0% | |
| Sodium | 7mg | 14mg | 0% |
| Selenium | 0.7µg | 0.7µg | 0% |
| Saturated fat | 0.026g | 0.046g | 0% |
| Monounsaturated fat | 0.017g | 0.005g | 0% |
| Polyunsaturated fat | 0.027g | 0.089g | 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
Protein:
1.93 g
Fats:
0.19 g
Carbs:
7.45 g
Water:
89.58 g
Other:
0.85 g
Protein:
2.7 g
Fats:
0.2 g
Carbs:
25.61 g
Water:
69.5 g
Other:
1.99 g
| Contains more WaterWater | +28.9% |
| Contains more ProteinProtein | +39.9% |
| Contains more CarbsCarbs | +243.8% |
| Contains more OtherOther | +134.1% |
~equal in
Fats
~0.2g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.026 g
Monounsaturated fat:
Mono. Fat
0.017 g
Polyunsaturated fat:
Poly. Fat
0.027 g
Saturated fat:
Sat. Fat
0.046 g
Monounsaturated fat:
Mono. Fat
0.005 g
Polyunsaturated fat:
Poly. Fat
0.089 g
| Contains less Sat. FatSaturated fat | -43.5% |
| Contains more Mono. FatMonounsaturated fat | +240% |
| Contains more Poly. FatPolyunsaturated fat | +229.6% |
