Okra vs. Mandarin orange — In-Depth Nutrition Comparison
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What are the main differences between okra and mandarin oranges?
- Okra has more manganese, vitamin K, vitamin B1, folate, magnesium, vitamin B6, copper, iron, phosphorus, and fiber than mandarin oranges.
- Okra's daily need coverage for manganese is 33% higher.
We used Okra, raw and Tangerines, (mandarin oranges), raw types in this comparison.
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.
| Contains more MagnesiumMagnesium | +375% |
| Contains more CalciumCalcium | +121.6% |
| Contains more PotassiumPotassium | +80.1% |
| Contains more IronIron | +313.3% |
| Contains more CopperCopper | +159.5% |
| Contains more ZincZinc | +728.6% |
| Contains more PhosphorusPhosphorus | +205% |
| Contains more ManganeseManganese | +1920.5% |
| Contains more SeleniumSelenium | +600% |
| Contains less SodiumSodium | -71.4% |
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.
| Contains more Vitamin EVitamin E | +35% |
| Contains more Vitamin B1Vitamin B1 | +244.8% |
| Contains more Vitamin B2Vitamin B2 | +66.7% |
| Contains more Vitamin B3Vitamin B3 | +166% |
| Contains more Vitamin B5Vitamin B5 | +13.4% |
| Contains more Vitamin B6Vitamin B6 | +175.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +275% |
| Contains more CholineCholine | +20.6% |
| Contains more Vitamin CVitamin C | +16.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.788mg | 0.039mg | 33% |
| Vitamin K | 31.3µg | 0µg | 26% |
| Vitamin B1 | 0.2mg | 0.058mg | 12% |
| Folate | 60µg | 16µg | 11% |
| Vitamin B6 | 0.215mg | 0.078mg | 11% |
| Magnesium | 57mg | 12mg | 11% |
| Copper | 0.109mg | 0.042mg | 7% |
| Phosphorus | 61mg | 20mg | 6% |
| Iron | 0.62mg | 0.15mg | 6% |
| Fiber | 3.2g | 1.8g | 6% |
| Calcium | 82mg | 37mg | 5% |
| Zinc | 0.58mg | 0.07mg | 5% |
| Potassium | 299mg | 166mg | 4% |
| Vitamin B3 | 1mg | 0.376mg | 4% |
| Vitamin C | 23mg | 26.7mg | 4% |
| Vitamin B2 | 0.06mg | 0.036mg | 2% |
| Protein | 1.93g | 0.81g | 2% |
| Fructose | 0.57g | 2.4g | 2% |
| Carbs | 7.45g | 13.34g | 2% |
| Calories | 33kcal | 53kcal | 1% |
| Selenium | 0.7µg | 0.1µg | 1% |
| Vitamin B5 | 0.245mg | 0.216mg | 1% |
| Fats | 0.19g | 0.31g | 0% |
| Net carbs | 4.25g | 11.54g | N/A |
| Sugar | 1.48g | 10.58g | N/A |
| Starch | 0.34g | 0g | 0% |
| Sodium | 7mg | 2mg | 0% |
| Vitamin A | 36µg | 34µg | 0% |
| Vitamin E | 0.27mg | 0.2mg | 0% |
| Saturated fat | 0.026g | 0.039g | 0% |
| Choline | 12.3mg | 10.2mg | 0% |
| Monounsaturated fat | 0.017g | 0.06g | 0% |
| Polyunsaturated fat | 0.027g | 0.065g | 0% |
| Tryptophan | 0.017mg | 0.002mg | 0% |
| Threonine | 0.065mg | 0.016mg | 0% |
| Isoleucine | 0.069mg | 0.017mg | 0% |
| Leucine | 0.105mg | 0.028mg | 0% |
| Lysine | 0.081mg | 0.032mg | 0% |
| Methionine | 0.021mg | 0.002mg | 0% |
| Phenylalanine | 0.065mg | 0.018mg | 0% |
| Valine | 0.091mg | 0.021mg | 0% |
| Histidine | 0.031mg | 0.011mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.93 g
Fats:
0.19 g
Carbs:
7.45 g
Water:
89.58 g
Other:
0.85 g
Protein:
0.81 g
Fats:
0.31 g
Carbs:
13.34 g
Water:
85.17 g
Other:
0.37 g
| Contains more ProteinProtein | +138.3% |
| Contains more OtherOther | +129.7% |
| Contains more FatsFats | +63.2% |
| Contains more CarbsCarbs | +79.1% |
~equal in
Water
~85.17g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.026 g
Monounsaturated fat:
Mono. Fat
0.017 g
Polyunsaturated fat:
Poly. Fat
0.027 g
Saturated fat:
Sat. Fat
0.039 g
Monounsaturated fat:
Mono. Fat
0.06 g
Polyunsaturated fat:
Poly. Fat
0.065 g
| Contains less Sat. FatSaturated fat | -33.3% |
| Contains more Mono. FatMonounsaturated fat | +252.9% |
| Contains more Poly. FatPolyunsaturated fat | +140.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
0 g
Sucrose:
6.05 g
Glucose:
2.13 g
Fructose:
2.4 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +908.3% |
| Contains more GlucoseGlucose | +565.6% |
| Contains more FructoseFructose | +321.1% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
