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Okra vs. Liverwurst — In-Depth Nutrition Comparison

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How are okra and liverwurst different?

  • Okra is higher in manganese; however, liverwurst is richer in vitamin B12, vitamin A, selenium, iron, vitamin B2, and vitamin B5.
  • Daily need coverage for vitamin B12 for liverwurst is 561% higher.
  • Okra contains 5 times more manganese than liverwurst. While okra contains 0.788mg of manganese, liverwurst contains only 0.155mg.
  • Okra has less sodium.

Okra, raw and Liverwurst spread are the varieties used in this article.

Infographic

Okra vs Liverwurst 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.
Okra
5
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 8.6% 6.6% 15% 332% 80% 63% 99% 91% 20% 316%
Contains more MagnesiumMagnesium +375%
Contains more CalciumCalcium +272.7%
Contains more PotassiumPotassium +75.9%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +408.4%
Contains more IronIron +1327.4%
Contains more CopperCopper +120.2%
Contains more ZincZinc +296.6%
Contains more PhosphorusPhosphorus +277%
Contains more SeleniumSelenium +8185.7%

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
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 12% 1364% 0% 0% 68% 238% 81% 177% 44% 1683% 0% 23% 0%
Contains more Vitamin CVitamin C +557.1%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +13.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +100%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +11263.9%
Contains more Vitamin B1Vitamin B1 +36%
Contains more Vitamin B2Vitamin B2 +1616.7%
Contains more Vitamin B3Vitamin B3 +330%
Contains more Vitamin B5Vitamin B5 +1104.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
12% 25% 6% 54% 3%
Protein: 12.38 g
Fats: 25.45 g
Carbs: 5.89 g
Water: 53.53 g
Other: 2.75 g
Contains more CarbsCarbs +26.5%
Contains more WaterWater +67.3%
Contains more ProteinProtein +541.5%
Contains more FatsFats +13294.7%
Contains more OtherOther +223.5%

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
40% 50% 10%
Saturated fat: Sat. Fat 9.925 g
Monounsaturated fat: Mono. Fat 12.286 g
Polyunsaturated fat: Poly. Fat 2.427 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +72170.6%
Contains more Poly. FatPolyunsaturated fat +8888.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Okra Liverwurst DV% diff.
Vitamin B12 0µg 13.46µg 561%
Vitamin A 36µg 4091µg 451%
Selenium 0.7µg 58µg 104%
Iron 0.62mg 8.85mg 103%
Vitamin B2 0.06mg 1.03mg 75%
Vitamin B5 0.245mg 2.95mg 54%
Saturated fat 0.026g 9.925g 45%
Fats 0.19g 25.45g 39%
Cholesterol 0mg 118mg 39%
Monounsaturated fat 0.017g 12.286g 31%
Sodium 7mg 700mg 30%
Manganese 0.788mg 0.155mg 28%
Vitamin K 31.3µg 26%
Phosphorus 61mg 230mg 24%
Vitamin C 23mg 3.5mg 22%
Vitamin B3 1mg 4.3mg 21%
Protein 1.93g 12.38g 21%
Zinc 0.58mg 2.3mg 16%
Polyunsaturated fat 0.027g 2.427g 16%
Copper 0.109mg 0.24mg 15%
Calories 33kcal 305kcal 14%
Magnesium 57mg 12mg 11%
Folate 60µg 30µg 8%
Vitamin B1 0.2mg 0.272mg 6%
Calcium 82mg 22mg 6%
Potassium 299mg 170mg 4%
Fiber 3.2g 2.5g 3%
Vitamin E 0.27mg 2%
Vitamin B6 0.215mg 0.19mg 2%
Choline 12.3mg 2%
Carbs 7.45g 5.89g 1%
Fructose 0.57g 1%
Net carbs 4.25g 3.39g N/A
Sugar 1.48g 1.65g N/A
Starch 0.34g 0%
Tryptophan 0.017mg 0.151mg 0%
Threonine 0.065mg 0.671mg 0%
Isoleucine 0.069mg 0.653mg 0%
Leucine 0.105mg 1.139mg 0%
Lysine 0.081mg 1.155mg 0%
Methionine 0.021mg 0.285mg 0%
Phenylalanine 0.065mg 0.617mg 0%
Valine 0.091mg 0.857mg 0%
Histidine 0.031mg 0.448mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Liverwurst
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
284%
Liverwurst
Minerals Daily Need Coverage Score
30%
Okra
103%
Liverwurst

Comparison summary

Which food is lower in Cholesterol?
Okra
Okra is lower in Cholesterol (difference - 118mg)
Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 0.17g)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 693mg)
Which food is lower in Saturated fat?
Okra
Okra is lower in Saturated fat (difference - 9.899g)
Which food is cheaper?
Okra
Okra is cheaper (difference - $2)
Which food is lower in glycemic index?
Liverwurst
Liverwurst is lower in glycemic index (difference - 28)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Liverwurst - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174596/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.