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  6. Okra vs. Lentil soup

Okra vs. Lentil soup — In-Depth Nutrition Comparison

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A recap on differences between okra and lentil soup

  • Okra is higher in manganese, vitamin C, magnesium, vitamin A, vitamin B1, folate, vitamin B6, and calcium, yet lentil soup is higher in iron.
  • Okra covers your daily manganese needs 29% more than lentil soup.
  • Okra contains 14 times more vitamin C than lentil soup. While okra contains 23mg of vitamin C, lentil soup contains only 1.7mg.
  • The amount of sodium in okra is lower.

Food varieties used in this article are Okra, raw and Soup, lentil with ham, canned, ready-to-serve.

Infographic

Okra vs Lentil soup 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 6.4% 5.1% 13% 40% 23% 8.2% 32% 69% 16% 1.6%
Contains more MagnesiumMagnesium +533.3%
Contains more CalciumCalcium +382.4%
Contains more PotassiumPotassium +107.6%
Contains more CopperCopper +55.7%
Contains more ZincZinc +93.3%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +556.7%
Contains more SeleniumSelenium +133.3%
Contains more IronIron +72.6%
Contains more PhosphorusPhosphorus +21.3%

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
11
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 5.7% 2.3% 0% 0% 18% 10% 10% 8.4% 21% 15% 0% 15% 0%
Contains more Vitamin CVitamin C +1252.9%
Contains more Vitamin AVitamin A +414.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +185.7%
Contains more Vitamin B2Vitamin B2 +33.3%
Contains more Vitamin B3Vitamin B3 +83.5%
Contains more Vitamin B5Vitamin B5 +75%
Contains more Vitamin B6Vitamin B6 +138.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +200%
Contains more CholineCholine +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Okra Lentil soup DV% diff.
Manganese 0.788mg 0.12mg 29%
Vitamin K 31.3µg 26%
Vitamin C 23mg 1.7mg 24%
Sodium 7mg 532mg 23%
Fiber 3.2g 13%
Magnesium 57mg 9mg 11%
Vitamin B1 0.2mg 0.07mg 11%
Folate 60µg 20µg 10%
Vitamin B6 0.215mg 0.09mg 10%
Calcium 82mg 17mg 7%
Iron 0.62mg 1.07mg 6%
Potassium 299mg 144mg 5%
Vitamin B12 0µg 0.12µg 5%
Copper 0.109mg 0.07mg 4%
Protein 1.93g 3.74g 4%
Vitamin B3 1mg 0.545mg 3%
Vitamin A 36µg 7µg 3%
Zinc 0.58mg 0.3mg 3%
Choline 12.3mg 2%
Vitamin E 0.27mg 2%
Saturated fat 0.026g 0.45g 2%
Vitamin B5 0.245mg 0.14mg 2%
Phosphorus 61mg 74mg 2%
Polyunsaturated fat 0.027g 0.13g 1%
Monounsaturated fat 0.017g 0.52g 1%
Calories 33kcal 56kcal 1%
Vitamin B2 0.06mg 0.045mg 1%
Fats 0.19g 1.12g 1%
Selenium 0.7µg 0.3µg 1%
Fructose 0.57g 1%
Cholesterol 0mg 3mg 1%
Carbs 7.45g 8.16g 0%
Net carbs 4.25g 8.16g N/A
Sugar 1.48g N/A
Starch 0.34g 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
Okra
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
4% 8% 86%
Protein: 3.74 g
Fats: 1.12 g
Carbs: 8.16 g
Water: 85.75 g
Other: 1.23 g
Contains more ProteinProtein +93.8%
Contains more FatsFats +489.5%
Contains more OtherOther +44.7%
~equal in Carbs ~8.16g
~equal in Water ~85.75g

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
41% 47% 12%
Saturated fat: Sat. Fat 0.45 g
Monounsaturated fat: Mono. Fat 0.52 g
Polyunsaturated fat: Poly. Fat 0.13 g
Contains less Sat. FatSaturated fat -94.2%
Contains more Mono. FatMonounsaturated fat +2958.8%
Contains more Poly. FatPolyunsaturated fat +381.5%

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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. Lentil soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171549/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.