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  6. Okra vs. Corn

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 B1, Calcium, Magnesium, Copper, and Vitamin B6, 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
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
7
:
3
Corn
Corn
Contains more Calcium +2633.3%
Contains more Iron +37.8%
Contains more Magnesium +119.2%
Contains more Potassium +37.2%
Contains more Copper +122.4%
Contains more Manganese +371.9%
Contains more Selenium +250%
Contains more Phosphorus +26.2%
Contains less Sodium -85.7%
Equal in Zinc - 0.62
Okra
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Corn
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 17% 19% 33% 20% 1% 17% 17% 22% 2%
Contains more Calcium +2633.3%
Contains more Iron +37.8%
Contains more Magnesium +119.2%
Contains more Potassium +37.2%
Contains more Copper +122.4%
Contains more Manganese +371.9%
Contains more Selenium +250%
Contains more Phosphorus +26.2%
Contains less Sodium -85.7%
Equal in Zinc - 0.62

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
8
:
2
Corn
Corn
Contains more Vitamin A +172.2%
Contains more Vitamin E +200%
Contains more Vitamin C +318.2%
Contains more Vitamin B1 +115.1%
Contains more Vitamin B6 +54.7%
Contains more Folate +160.9%
Contains more Vitamin K +7725%
Contains more Vitamin B3 +68.3%
Contains more Vitamin B5 +223.3%
Equal in Vitamin B2 - 0.057
Okra
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 43% 6% 0% 77% 50% 14% 19% 15% 50% 45% 0% 79%
Corn
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 2% 0% 19% 24% 14% 32% 48% 33% 18% 0% 1%
Contains more Vitamin A +172.2%
Contains more Vitamin E +200%
Contains more Vitamin C +318.2%
Contains more Vitamin B1 +115.1%
Contains more Vitamin B6 +54.7%
Contains more Folate +160.9%
Contains more Vitamin K +7725%
Contains more Vitamin B3 +68.3%
Contains more Vitamin B5 +223.3%
Equal in Vitamin B2 - 0.057

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
Okra
2
:
3
Corn
Corn
Contains more Water +22%
Contains more Other +21.4%
Contains more Protein +76.7%
Contains more Fats +689.5%
Contains more Carbs +181.6%
Okra
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% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 g
Contains more Water +22%
Contains more Other +21.4%
Contains more Protein +76.7%
Contains more Fats +689.5%
Contains more Carbs +181.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okra
Okra
1
:
2
Corn
Corn
Contains less Saturated Fat -86.8%
Contains more Monounsaturated Fat +2100%
Contains more Polyunsaturated fat +2133.3%
Okra
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Corn
17% 32% 51%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.374 g
Polyunsaturated fat: 0.603 g
Contains less Saturated Fat -86.8%
Contains more Monounsaturated Fat +2100%
Contains more Polyunsaturated fat +2133.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Okra
Okra
0
:
5
Corn
Corn
Contains more Starch +2008.8%
Contains more Sucrose +356.7%
Contains more Glucose +162.5%
Contains more Fructose +38.6%
Contains more Maltose +∞%
Okra
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
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 Starch +2008.8%
Contains more Sucrose +356.7%
Contains more Glucose +162.5%
Contains more Fructose +38.6%
Contains more Maltose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Okra Corn Opinion
Net carbs 4.25g 18.58g Corn
Protein 1.93g 3.41g Corn
Fats 0.19g 1.5g Corn
Carbs 7.45g 20.98g Corn
Calories 33kcal 96kcal Corn
Starch 0.34g 7.17g Corn
Fructose 0.57g 0.79g Corn
Sugar 1.48g 4.54g Okra
Fiber 3.2g 2.4g Okra
Calcium 82mg 3mg Okra
Iron 0.62mg 0.45mg Okra
Magnesium 57mg 26mg Okra
Phosphorus 61mg 77mg Corn
Potassium 299mg 218mg Okra
Sodium 7mg 1mg Corn
Zinc 0.58mg 0.62mg Corn
Copper 0.109mg 0.049mg Okra
Manganese 0.788mg 0.167mg Okra
Selenium 0.7µg 0.2µg Okra
Vitamin A 716IU 263IU Okra
Vitamin A RAE 36µg 13µg Okra
Vitamin E 0.27mg 0.09mg Okra
Vitamin C 23mg 5.5mg Okra
Vitamin B1 0.2mg 0.093mg Okra
Vitamin B2 0.06mg 0.057mg Okra
Vitamin B3 1mg 1.683mg Corn
Vitamin B5 0.245mg 0.792mg Corn
Vitamin B6 0.215mg 0.139mg Okra
Folate 60µg 23µg Okra
Vitamin K 31.3µg 0.4µg Okra
Tryptophan 0.017mg 0.023mg Corn
Threonine 0.065mg 0.133mg Corn
Isoleucine 0.069mg 0.133mg Corn
Leucine 0.105mg 0.358mg Corn
Lysine 0.081mg 0.141mg Corn
Methionine 0.021mg 0.069mg Corn
Phenylalanine 0.065mg 0.155mg Corn
Valine 0.091mg 0.191mg Corn
Histidine 0.031mg 0.091mg Corn
Saturated Fat 0.026g 0.197g Okra
Monounsaturated Fat 0.017g 0.374g Corn
Polyunsaturated fat 0.027g 0.603g Corn

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Corn
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
33%
Okra
17%
Corn
Minerals Daily Need Coverage Score
30%
Okra
14%
Corn

Comparison summary

Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 3.06g)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.171g)
Which food is cheaper?
Okra
Okra is cheaper (difference - $0.2)
Which food is richer in minerals?
Okra
Okra is relatively richer in minerals
Which food is richer in vitamins?
Okra
Okra is relatively richer in vitamins
Which food contains less Sodium?
Corn
Corn contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Corn
Corn is lower in glycemic index (difference - 52)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.