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  6. Okra vs. Lambsquarters

Okra vs. Lambsquarters — In-Depth Nutrition Comparison

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Important differences between okra and lambsquarters

  • Okra has more folate and magnesium; however, lambsquarters have more vitamin A, vitamin C, vitamin B2, calcium, copper, and iron.
  • Lambsquarters' daily need coverage for vitamin A is 218% more.
  • Okra has 2 times more folate than lambsquarters. Okra has 60µg of folate, while lambsquarters have 30µg.

The food varieties used in the comparison are Okra, raw and Lambsquarters, raw.

Infographic

Okra vs Lambsquarters 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 93% 40% 45% 98% 12% 31% 5.6% 102% 4.9%
Contains more MagnesiumMagnesium +67.6%
Contains more ZincZinc +31.8%
Contains less SodiumSodium -83.7%
Contains more CalciumCalcium +276.8%
Contains more PotassiumPotassium +51.2%
Contains more IronIron +93.5%
Contains more CopperCopper +168.8%
Contains more PhosphorusPhosphorus +18%
Contains more SeleniumSelenium +28.6%
~equal in Manganese ~0.782mg

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
6
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 267% 193% 0% 0% 40% 102% 23% 5.5% 63% 0% 0% 23% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B5Vitamin B5 +166.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +100%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +247.8%
Contains more Vitamin AVitamin A +1511.1%
Contains more Vitamin B2Vitamin B2 +633.3%
Contains more Vitamin B3Vitamin B3 +20%
Contains more Vitamin B6Vitamin B6 +27.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Okra Lambsquarters DV% diff.
Vitamin C 23mg 80mg 63%
Vitamin A 36µg 580µg 60%
Vitamin B2 0.06mg 0.44mg 29%
Vitamin K 31.3µg 26%
Calcium 82mg 309mg 23%
Copper 0.109mg 0.293mg 20%
Folate 60µg 30µg 8%
Iron 0.62mg 1.2mg 7%
Vitamin B6 0.215mg 0.274mg 5%
Magnesium 57mg 34mg 5%
Potassium 299mg 452mg 5%
Protein 1.93g 4.2g 5%
Vitamin B5 0.245mg 0.092mg 3%
Vitamin B1 0.2mg 0.16mg 3%
Fiber 3.2g 4g 3%
Phosphorus 61mg 72mg 2%
Sodium 7mg 43mg 2%
Polyunsaturated fat 0.027g 0.351g 2%
Vitamin E 0.27mg 2%
Choline 12.3mg 2%
Vitamin B3 1mg 1.2mg 1%
Calories 33kcal 43kcal 1%
Fructose 0.57g 1%
Fats 0.19g 0.8g 1%
Zinc 0.58mg 0.44mg 1%
Carbs 7.45g 7.3g 0%
Net carbs 4.25g 3.3g N/A
Sugar 1.48g N/A
Starch 0.34g 0%
Manganese 0.788mg 0.782mg 0%
Selenium 0.7µg 0.9µg 0%
Saturated fat 0.026g 0.059g 0%
Monounsaturated fat 0.017g 0.15g 0%
Tryptophan 0.017mg 0.038mg 0%
Threonine 0.065mg 0.163mg 0%
Isoleucine 0.069mg 0.253mg 0%
Leucine 0.105mg 0.35mg 0%
Lysine 0.081mg 0.354mg 0%
Methionine 0.021mg 0.049mg 0%
Phenylalanine 0.065mg 0.166mg 0%
Valine 0.091mg 0.226mg 0%
Histidine 0.031mg 0.116mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
Okra
2
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
4% 7% 84% 3%
Protein: 4.2 g
Fats: 0.8 g
Carbs: 7.3 g
Water: 84.3 g
Other: 3.4 g
Contains more ProteinProtein +117.6%
Contains more FatsFats +321.1%
Contains more OtherOther +300%
~equal in Carbs ~7.3g
~equal in Water ~84.3g

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
11% 27% 63%
Saturated fat: Sat. Fat 0.059 g
Monounsaturated fat: Mono. Fat 0.15 g
Polyunsaturated fat: Poly. Fat 0.351 g
Contains less Sat. FatSaturated fat -55.9%
Contains more Mono. FatMonounsaturated fat +782.4%
Contains more Poly. FatPolyunsaturated fat +1200%

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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. Lambsquarters - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169244/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.