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Okra vs. Hummus — In-Depth Nutrition Comparison

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What are the main differences between okra and hummus?

  • Okra is richer in vitamin C and vitamin A, while hummus is higher in copper, iron, phosphorus, zinc, fiber, and folate.
  • Hummus's daily need coverage for copper is 46% higher.
  • Okra is lower in sodium.

We used Okra, raw and Hummus, commercial types in this comparison.

Infographic

Okra vs Hummus 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
3
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%
Hummus
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 51% 11% 20% 92% 176% 50% 75% 49% 101% 14%
Contains more CalciumCalcium +115.8%
Contains more PotassiumPotassium +31.1%
Contains less SodiumSodium -98.2%
Contains more MagnesiumMagnesium +24.6%
Contains more IronIron +293.5%
Contains more CopperCopper +383.5%
Contains more ZincZinc +215.5%
Contains more PhosphorusPhosphorus +188.5%
Contains more SeleniumSelenium +271.4%
~equal in Manganese ~0.773mg

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%
Hummus
1
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 0% 0% 0% 0% 45% 15% 11% 7.9% 46% 0% 0% 62% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +71.8%
Contains more Vitamin B5Vitamin B5 +85.6%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more FolateFolate +38.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.18mg
~equal in Vitamin B2 ~0.064mg
~equal in Vitamin B6 ~0.2mg
~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
Hummus
4
8% 10% 14% 67%
Protein: 7.9 g
Fats: 9.6 g
Carbs: 14.29 g
Water: 66.59 g
Other: 1.62 g
Contains more WaterWater +34.5%
Contains more ProteinProtein +309.3%
Contains more FatsFats +4952.6%
Contains more CarbsCarbs +91.8%
Contains more OtherOther +90.6%

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
Hummus
2
16% 44% 40%
Saturated fat: Sat. Fat 1.437 g
Monounsaturated fat: Mono. Fat 4.039 g
Polyunsaturated fat: Poly. Fat 3.613 g
Contains less Sat. FatSaturated fat -98.2%
Contains more Mono. FatMonounsaturated fat +23658.8%
Contains more Poly. FatPolyunsaturated fat +13281.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Okra Hummus DV% diff.
Copper 0.109mg 0.527mg 46%
Vitamin C 23mg 0mg 26%
Vitamin K 31.3µg 26%
Polyunsaturated fat 0.027g 3.613g 24%
Iron 0.62mg 2.44mg 23%
Sodium 7mg 379mg 16%
Phosphorus 61mg 176mg 16%
Fats 0.19g 9.6g 14%
Protein 1.93g 7.9g 12%
Zinc 0.58mg 1.83mg 11%
Fiber 3.2g 6g 11%
Monounsaturated fat 0.017g 4.039g 10%
Calories 33kcal 166kcal 7%
Saturated fat 0.026g 1.437g 6%
Folate 60µg 83µg 6%
Calcium 82mg 38mg 4%
Vitamin A 36µg 4%
Vitamin B3 1mg 0.582mg 3%
Magnesium 57mg 71mg 3%
Selenium 0.7µg 2.6µg 3%
Choline 12.3mg 2%
Vitamin B5 0.245mg 0.132mg 2%
Vitamin B1 0.2mg 0.18mg 2%
Potassium 299mg 228mg 2%
Vitamin E 0.27mg 2%
Carbs 7.45g 14.29g 2%
Fructose 0.57g 1%
Manganese 0.788mg 0.773mg 1%
Vitamin B6 0.215mg 0.2mg 1%
Net carbs 4.25g 8.29g N/A
Sugar 1.48g N/A
Starch 0.34g 0%
Vitamin B2 0.06mg 0.064mg 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Hummus
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
29%
Okra
14%
Hummus
Minerals Daily Need Coverage Score
30%
Okra
64%
Hummus

Comparison summary

Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 372mg)
Which food is lower in Saturated fat?
Okra
Okra is lower in Saturated fat (difference - 1.411g)
Which food is cheaper?
Okra
Okra is cheaper (difference - $0.5)
Which food is richer in vitamins?
Okra
Okra is relatively richer in vitamins
Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 1.48g)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 6)
Which food is richer in minerals?
Hummus
Hummus is relatively richer in minerals
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. Hummus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174289/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.