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Okra vs. Corn — In-Depth Nutrition Comparison

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What are the main differences between okra and corn?

  • Okra is richer in manganese, vitamin K, vitamin C, folate, vitamin A, vitamin B1, calcium, magnesium, and copper, while corn is higher in vitamin B5.
  • Okra's daily need coverage for manganese is 27% higher.
  • Corn has 78 times less vitamin K than okra. Okra has 31.3µg of vitamin K, while corn has 0.4µg.

We used Okra, raw and Corn, sweet, yellow, cooked, boiled, drained, without salt types in this comparison.

Infographic

Okra vs Corn 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
7
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%
Corn
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 0.9% 19% 17% 16% 17% 33% 0.13% 22% 1.1%
Contains more MagnesiumMagnesium +119.2%
Contains more CalciumCalcium +2633.3%
Contains more PotassiumPotassium +37.2%
Contains more IronIron +37.8%
Contains more CopperCopper +122.4%
Contains more ManganeseManganese +371.9%
Contains more SeleniumSelenium +250%
Contains more PhosphorusPhosphorus +26.2%
Contains less SodiumSodium -85.7%
~equal in Zinc ~0.62mg

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
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%
Corn
3
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 18% 4.3% 1.8% 0% 23% 13% 32% 48% 32% 0% 1% 17% 16%
Contains more Vitamin CVitamin C +318.2%
Contains more Vitamin AVitamin A +176.9%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B1Vitamin B1 +115.1%
Contains more Vitamin B6Vitamin B6 +54.7%
Contains more Vitamin KVitamin K +7725%
Contains more FolateFolate +160.9%
Contains more Vitamin B3Vitamin B3 +68.3%
Contains more Vitamin B5Vitamin B5 +223.3%
Contains more CholineCholine +136.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.057mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Okra Corn DV% diff.
Manganese 0.788mg 0.167mg 27%
Vitamin K 31.3µg 0.4µg 26%
Vitamin C 23mg 5.5mg 19%
Vitamin B5 0.245mg 0.792mg 11%
Vitamin B1 0.2mg 0.093mg 9%
Folate 60µg 23µg 9%
Calcium 82mg 3mg 8%
Magnesium 57mg 26mg 7%
Copper 0.109mg 0.049mg 7%
Vitamin B6 0.215mg 0.139mg 6%
Carbs 7.45g 20.98g 5%
Polyunsaturated fat 0.027g 0.603g 4%
Vitamin B3 1mg 1.683mg 4%
Vitamin A 36µg 13µg 3%
Choline 12.3mg 29.1mg 3%
Protein 1.93g 3.41g 3%
Calories 33kcal 96kcal 3%
Starch 0.34g 7.17g 3%
Fiber 3.2g 2.4g 3%
Phosphorus 61mg 77mg 2%
Fats 0.19g 1.5g 2%
Iron 0.62mg 0.45mg 2%
Potassium 299mg 218mg 2%
Saturated fat 0.026g 0.197g 1%
Monounsaturated fat 0.017g 0.374g 1%
Selenium 0.7µg 0.2µg 1%
Vitamin E 0.27mg 0.09mg 1%
Net carbs 4.25g 18.58g N/A
Sugar 1.48g 4.54g N/A
Zinc 0.58mg 0.62mg 0%
Sodium 7mg 1mg 0%
Vitamin B2 0.06mg 0.057mg 0%
Tryptophan 0.017mg 0.023mg 0%
Threonine 0.065mg 0.133mg 0%
Isoleucine 0.069mg 0.133mg 0%
Leucine 0.105mg 0.358mg 0%
Lysine 0.081mg 0.141mg 0%
Methionine 0.021mg 0.069mg 0%
Phenylalanine 0.065mg 0.155mg 0%
Valine 0.091mg 0.191mg 0%
Histidine 0.031mg 0.091mg 0%
Fructose 0.57g 0.79g 0%

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
Corn
3
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 g
Contains more WaterWater +22%
Contains more OtherOther +21.4%
Contains more ProteinProtein +76.7%
Contains more FatsFats +689.5%
Contains more CarbsCarbs +181.6%

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
Corn
2
17% 32% 51%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.374 g
Polyunsaturated fat: Poly. Fat 0.603 g
Contains less Sat. FatSaturated fat -86.8%
Contains more Mono. FatMonounsaturated fat +2100%
Contains more Poly. FatPolyunsaturated fat +2133.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Okra
0
19% 33% 17% 31%
Starch: 0.34 g
Sucrose: 0.6 g
Glucose: 0.32 g
Fructose: 0.57 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Corn
5
61% 23% 7% 7%
Starch: 7.17 g
Sucrose: 2.74 g
Glucose: 0.84 g
Fructose: 0.79 g
Lactose: 0 g
Maltose: 0.17 g
Galactose: 0 g
Contains more StarchStarch +2008.8%
Contains more SucroseSucrose +356.7%
Contains more GlucoseGlucose +162.5%
Contains more FructoseFructose +38.6%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. Corn - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/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.