Okra vs. Mango — In-Depth Nutrition Comparison
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The main differences between okra and mango
- Okra is richer in manganese, vitamin K, vitamin B1, magnesium, vitamin B6, calcium, phosphorus, and fiber, yet mango is richer in vitamin C and vitamin A.
- Daily need coverage for manganese for okra is 32% higher.
- Okra contains 7 times more calcium than mango. Okra contains 82mg of calcium, while mango contains 11mg.
Food types used in this article are Okra, raw and Mangos, raw.
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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 | +470% |
| Contains more CalciumCalcium | +645.5% |
| Contains more PotassiumPotassium | +78% |
| Contains more IronIron | +287.5% |
| Contains more ZincZinc | +544.4% |
| Contains more PhosphorusPhosphorus | +335.7% |
| Contains more ManganeseManganese | +1150.8% |
| Contains more SeleniumSelenium | +16.7% |
| Contains less SodiumSodium | -85.7% |
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.
| Contains more Vitamin B1Vitamin B1 | +614.3% |
| Contains more Vitamin B2Vitamin B2 | +57.9% |
| Contains more Vitamin B3Vitamin B3 | +49.5% |
| Contains more Vitamin B5Vitamin B5 | +24.4% |
| Contains more Vitamin B6Vitamin B6 | +80.7% |
| Contains more Vitamin KVitamin K | +645.2% |
| Contains more FolateFolate | +39.5% |
| Contains more CholineCholine | +61.8% |
| Contains more Vitamin CVitamin C | +58.3% |
| Contains more Vitamin AVitamin A | +50% |
| Contains more Vitamin EVitamin E | +233.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.788mg | 0.063mg | 32% |
| Vitamin K | 31.3µg | 4.2µg | 23% |
| Vitamin C | 23mg | 36.4mg | 15% |
| Vitamin B1 | 0.2mg | 0.028mg | 14% |
| Magnesium | 57mg | 10mg | 11% |
| Vitamin B6 | 0.215mg | 0.119mg | 7% |
| Calcium | 82mg | 11mg | 7% |
| Phosphorus | 61mg | 14mg | 7% |
| Fiber | 3.2g | 1.6g | 6% |
| Iron | 0.62mg | 0.16mg | 6% |
| Fructose | 0.57g | 4.68g | 5% |
| Zinc | 0.58mg | 0.09mg | 4% |
| Potassium | 299mg | 168mg | 4% |
| Folate | 60µg | 43µg | 4% |
| Vitamin E | 0.27mg | 0.9mg | 4% |
| Carbs | 7.45g | 14.98g | 3% |
| Vitamin B3 | 1mg | 0.669mg | 2% |
| Vitamin A | 36µg | 54µg | 2% |
| Protein | 1.93g | 0.82g | 2% |
| Vitamin B2 | 0.06mg | 0.038mg | 2% |
| Calories | 33kcal | 60kcal | 1% |
| Choline | 12.3mg | 7.6mg | 1% |
| Vitamin B5 | 0.245mg | 0.197mg | 1% |
| Fats | 0.19g | 0.38g | 0% |
| Net carbs | 4.25g | 13.38g | N/A |
| Sugar | 1.48g | 13.66g | N/A |
| Copper | 0.109mg | 0.111mg | 0% |
| Starch | 0.34g | 0% | |
| Sodium | 7mg | 1mg | 0% |
| Selenium | 0.7µg | 0.6µg | 0% |
| Saturated fat | 0.026g | 0.092g | 0% |
| Monounsaturated fat | 0.017g | 0.14g | 0% |
| Polyunsaturated fat | 0.027g | 0.071g | 0% |
| Tryptophan | 0.017mg | 0.013mg | 0% |
| Threonine | 0.065mg | 0.031mg | 0% |
| Isoleucine | 0.069mg | 0.029mg | 0% |
| Leucine | 0.105mg | 0.05mg | 0% |
| Lysine | 0.081mg | 0.066mg | 0% |
| Methionine | 0.021mg | 0.008mg | 0% |
| Phenylalanine | 0.065mg | 0.027mg | 0% |
| Valine | 0.091mg | 0.042mg | 0% |
| Histidine | 0.031mg | 0.019mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +135.4% |
| Contains more OtherOther | +136.1% |
| Contains more FatsFats | +100% |
| Contains more CarbsCarbs | +101.1% |
~equal in
Water
~83.46g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -71.7% |
| Contains more Mono. FatMonounsaturated fat | +723.5% |
| Contains more Poly. FatPolyunsaturated fat | +163% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +1061.7% |
| Contains more GlucoseGlucose | +528.1% |
| Contains more FructoseFructose | +721.1% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
