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  6. Okra vs. Lobster Raw

Okra vs. Lobster Raw — In-Depth Nutrition Comparison

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A recap on differences between okra and lobster Raw

  • Okra is higher in manganese, vitamin K, and vitamin C, yet lobster Raw is higher in copper, selenium, vitamin B12, zinc, and vitamin B5.
  • Lobster Raw covers your daily copper needs 138% more than okra.
  • The amount of sodium in okra is lower.

Food varieties used in this article are Okra, raw and Crustaceans, lobster, northern, raw.

Infographic

Okra vs Lobster Raw 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
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 27% 25% 18% 9.8% 450% 96% 69% 55% 7.3% 347%
Contains more MagnesiumMagnesium +50%
Contains more PotassiumPotassium +49.5%
Contains more IronIron +138.5%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +1307.1%
Contains more CopperCopper +1137.6%
Contains more ZincZinc +508.6%
Contains more PhosphorusPhosphorus +163.9%
Contains more SeleniumSelenium +8985.7%
~equal in Calcium ~84mg

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
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%
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% 0.33% 17% 0% 5% 3.2% 30% 87% 24% 156% 0% 7.5% 38%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +3500%
Contains more Vitamin B1Vitamin B1 +900%
Contains more Vitamin B2Vitamin B2 +328.6%
Contains more Vitamin B6Vitamin B6 +106.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +500%
Contains more Vitamin EVitamin E +222.2%
Contains more Vitamin B3Vitamin B3 +59.1%
Contains more Vitamin B5Vitamin B5 +491.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +471.5%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Okra Lobster Raw DV% diff.
Copper 0.109mg 1.349mg 138%
Selenium 0.7µg 63.6µg 114%
Vitamin B12 0µg 1.25µg 52%
Cholesterol 0mg 127mg 42%
Manganese 0.788mg 0.056mg 32%
Protein 1.93g 16.52g 29%
Zinc 0.58mg 3.53mg 27%
Vitamin C 23mg 0mg 26%
Vitamin K 31.3µg 0µg 26%
Vitamin B5 0.245mg 1.449mg 24%
Sodium 7mg 423mg 18%
Vitamin B1 0.2mg 0.02mg 15%
Phosphorus 61mg 161mg 14%
Fiber 3.2g 0g 13%
Folate 60µg 10µg 13%
Choline 12.3mg 70.3mg 11%
Vitamin B6 0.215mg 0.104mg 9%
Iron 0.62mg 0.26mg 5%
Magnesium 57mg 38mg 5%
Vitamin B3 1mg 1.591mg 4%
Vitamin E 0.27mg 0.87mg 4%
Vitamin A 36µg 1µg 4%
Vitamin B2 0.06mg 0.014mg 4%
Potassium 299mg 200mg 3%
Polyunsaturated fat 0.027g 0.296g 2%
Calories 33kcal 77kcal 2%
Carbs 7.45g 0g 2%
Fructose 0.57g 0g 1%
Saturated fat 0.026g 0.181g 1%
Monounsaturated fat 0.017g 0.22g 1%
Fats 0.19g 0.75g 1%
Net carbs 4.25g 0g N/A
Vitamin D 0IU 1IU 0%
Calcium 82mg 84mg 0%
Sugar 1.48g 0g N/A
Starch 0.34g 0g 0%
Trans fat 0g 0.011g N/A
Tryptophan 0.017mg 0.215mg 0%
Threonine 0.065mg 0.654mg 0%
Isoleucine 0.069mg 0.723mg 0%
Leucine 0.105mg 1.197mg 0%
Lysine 0.081mg 1.24mg 0%
Methionine 0.021mg 0.413mg 0%
Phenylalanine 0.065mg 0.68mg 0%
Valine 0.091mg 0.741mg 0%
Histidine 0.031mg 0.413mg 0%
Omega-3 - EPA 0g 0.102g N/A
Omega-3 - DHA 0g 0.068g N/A
Omega-3 - DPA 0g 0.006g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A

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
17% 81% 2%
Protein: 16.52 g
Fats: 0.75 g
Carbs: 0 g
Water: 80.95 g
Other: 1.78 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +756%
Contains more FatsFats +294.7%
Contains more OtherOther +109.4%
~equal in Water ~80.95g

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
26% 32% 42%
Saturated fat: Sat. Fat 0.181 g
Monounsaturated fat: Mono. Fat 0.22 g
Polyunsaturated fat: Poly. Fat 0.296 g
Contains less Sat. FatSaturated fat -85.6%
Contains more Mono. FatMonounsaturated fat +1194.1%
Contains more Poly. FatPolyunsaturated fat +996.3%

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. Lobster Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174208/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.