Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Okra
  5. Compare
  6. Okra vs. Fruit preserves

Okra vs. Fruit preserves — In-Depth Nutrition Comparison

Compare

A recap on differences between okra and fruit preserves

  • Okra is higher than fruit preserves in manganese, vitamin K, vitamin C, vitamin B1, vitamin B6, vitamin A, magnesium, folate, fiber, and potassium.
  • Okra covers your daily manganese needs 33% more than fruit preserves.

Food varieties used in this article are Okra, raw and Jams and preserves.

Infographic

Okra vs Fruit preserves 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
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 2.9% 6% 6.8% 18% 33% 1.6% 8.1% 4.2% 5.2% 11%
Contains more MagnesiumMagnesium +1325%
Contains more CalciumCalcium +310%
Contains more PotassiumPotassium +288.3%
Contains more IronIron +26.5%
Contains more ZincZinc +866.7%
Contains more PhosphorusPhosphorus +221.1%
Contains less SodiumSodium -78.1%
Contains more ManganeseManganese +1870%
Contains more SeleniumSelenium +185.7%
~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
Okra
10
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 29% 0% 2.4% 0% 4% 18% 0.68% 1.2% 4.6% 0% 0% 8.3% 5.6%
Contains more Vitamin CVitamin C +161.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +125%
Contains more Vitamin B1Vitamin B1 +1150%
Contains more Vitamin B3Vitamin B3 +2677.8%
Contains more Vitamin B5Vitamin B5 +1125%
Contains more Vitamin B6Vitamin B6 +975%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +445.5%
Contains more CholineCholine +20.6%
Contains more Vitamin B2Vitamin B2 +26.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Okra Fruit preserves DV% diff.
Manganese 0.788mg 0.04mg 33%
Vitamin K 31.3µg 0µg 26%
Carbs 7.45g 68.86g 20%
Vitamin C 23mg 8.8mg 16%
Vitamin B1 0.2mg 0.016mg 15%
Vitamin B6 0.215mg 0.02mg 15%
Magnesium 57mg 4mg 13%
Folate 60µg 11µg 12%
Calories 33kcal 278kcal 12%
Fiber 3.2g 1.1g 8%
Potassium 299mg 77mg 7%
Calcium 82mg 20mg 6%
Vitamin B3 1mg 0.036mg 6%
Phosphorus 61mg 19mg 6%
Vitamin B5 0.245mg 0.02mg 5%
Zinc 0.58mg 0.06mg 5%
Vitamin A 36µg 0µg 4%
Protein 1.93g 0.37g 3%
Selenium 0.7µg 2µg 2%
Iron 0.62mg 0.49mg 2%
Vitamin E 0.27mg 0.12mg 1%
Copper 0.109mg 0.1mg 1%
Sodium 7mg 32mg 1%
Fructose 0.57g 1%
Vitamin B2 0.06mg 0.076mg 1%
Fats 0.19g 0.07g 0%
Net carbs 4.25g 67.76g N/A
Sugar 1.48g 48.5g N/A
Starch 0.34g 0%
Choline 12.3mg 10.2mg 0%
Saturated fat 0.026g 0.01g 0%
Monounsaturated fat 0.017g 0.038g 0%
Polyunsaturated fat 0.027g 0g 0%
Tryptophan 0.017mg 0.008mg 0%
Threonine 0.065mg 0.023mg 0%
Isoleucine 0.069mg 0.017mg 0%
Leucine 0.105mg 0.037mg 0%
Lysine 0.081mg 0.03mg 0%
Methionine 0.021mg 0.001mg 0%
Phenylalanine 0.065mg 0.021mg 0%
Valine 0.091mg 0.021mg 0%
Histidine 0.031mg 0.014mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
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
69% 30%
Protein: 0.37 g
Fats: 0.07 g
Carbs: 68.86 g
Water: 30.47 g
Other: 0.23 g
Contains more ProteinProtein +421.6%
Contains more FatsFats +171.4%
Contains more WaterWater +194%
Contains more OtherOther +269.6%
Contains more CarbsCarbs +824.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okra
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
21% 79%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.038 g
Polyunsaturated fat: Poly. Fat 0 g
Contains more Poly. FatPolyunsaturated fat +∞%
Contains less Sat. FatSaturated fat -61.5%
Contains more Mono. FatMonounsaturated fat +123.5%

People also compare

Okra
Okra vs Cucumber
Cucumber
Okra
Okra vs Eggplant
Eggplant
Okra
Okra vs Tomato
Tomato
Fruit preserves
Fruit preserves vs Marmalade
Marmalade
Fruit preserves
Fruit preserves vs Molasses
Molasses
Fruit preserves
Fruit preserves vs Sugar
Sugar

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. Fruit preserves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169641/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.