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Okra vs. Mixed nuts — In-Depth Nutrition Comparison

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A recap on differences between okra and mixed nuts

  • Okra is higher in vitamin C, yet mixed nuts are higher in copper, selenium, phosphorus, manganese, vitamin E, vitamin B3, magnesium, and zinc.
  • Mixed nuts cover your daily copper needs 89% more than okra.
  • Okra contains 46 times more vitamin C than mixed nuts. While okra contains 23mg of vitamin C, mixed nuts contain only 0.5mg.
  • The amount of saturated fat in okra is lower.

Food varieties used in this article are Okra, raw and Nuts, mixed nuts, oil roasted, with peanuts, without salt added.

Infographic

Okra vs Mixed nuts 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
0
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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
Contains more MagnesiumMagnesium +301.8%
Contains more CalciumCalcium +42.7%
Contains more PotassiumPotassium +111.4%
Contains more IronIron +321%
Contains more CopperCopper +732.1%
Contains more ZincZinc +479.3%
Contains more PhosphorusPhosphorus +647.5%
Contains less SodiumSodium -28.6%
Contains more ManganeseManganese +158.9%
Contains more SeleniumSelenium +4742.9%

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
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 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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
Contains more Vitamin CVitamin C +4500%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +449.1%
Contains more Vitamin EVitamin E +2796.3%
Contains more Vitamin B2Vitamin B2 +226.7%
Contains more Vitamin B3Vitamin B3 +670.9%
Contains more Vitamin B5Vitamin B5 +365.3%
Contains more Vitamin B6Vitamin B6 +63.7%
Contains more FolateFolate +38.3%
Contains more CholineCholine +322.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.189mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
1
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Contains more WaterWater +4206.7%
Contains more ProteinProtein +938.3%
Contains more FatsFats +28294.7%
Contains more CarbsCarbs +182.6%
Contains more OtherOther +238.8%

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
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +167476.5%
Contains more Poly. FatPolyunsaturated fat +54018.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Okra
2
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
50% 50%
Starch: 4.2 g
Sucrose: 4.15 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more StarchStarch +1135.3%
Contains more SucroseSucrose +591.7%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Okra Mixed nuts DV% diff.
Polyunsaturated fat 0.027g 14.612g 97%
Copper 0.109mg 0.907mg 89%
Fats 0.19g 53.95g 83%
Monounsaturated fat 0.017g 28.488g 71%
Selenium 0.7µg 33.9µg 60%
Phosphorus 61mg 456mg 56%
Manganese 0.788mg 2.04mg 54%
Vitamin E 0.27mg 7.82mg 50%
Vitamin B3 1mg 7.709mg 42%
Magnesium 57mg 229mg 41%
Saturated fat 0.026g 8.711g 39%
Protein 1.93g 20.04g 36%
Calories 33kcal 607kcal 29%
Zinc 0.58mg 3.36mg 25%
Vitamin C 23mg 0.5mg 25%
Iron 0.62mg 2.61mg 25%
Vitamin K 31.3µg 5.7µg 21%
Vitamin B5 0.245mg 1.14mg 18%
Fiber 3.2g 7g 15%
Vitamin B6 0.215mg 0.352mg 11%
Potassium 299mg 632mg 10%
Vitamin B2 0.06mg 0.196mg 10%
Choline 12.3mg 52mg 7%
Folate 60µg 83µg 6%
Carbs 7.45g 21.05g 5%
Calcium 82mg 117mg 4%
Vitamin A 36µg 0µg 4%
Starch 0.34g 4.2g 2%
Fructose 0.57g 0g 1%
Vitamin B1 0.2mg 0.189mg 1%
Net carbs 4.25g 14.05g N/A
Sugar 1.48g 4.15g N/A
Sodium 7mg 5mg 0%
Trans fat 0g 0.055g N/A
Tryptophan 0.017mg 0.22mg 0%
Threonine 0.065mg 0.703mg 0%
Isoleucine 0.069mg 0.826mg 0%
Leucine 0.105mg 1.656mg 0%
Lysine 0.081mg 0.782mg 0%
Methionine 0.021mg 0.283mg 0%
Phenylalanine 0.065mg 1.182mg 0%
Valine 0.091mg 1.001mg 0%
Histidine 0.031mg 0.572mg 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Mixed nuts
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
29%
Okra
50%
Mixed nuts
Minerals Daily Need Coverage Score
30%
Okra
139%
Mixed nuts

Comparison summary

Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 2.67g)
Which food is lower in Saturated fat?
Okra
Okra is lower in Saturated fat (difference - 8.685g)
Which food is cheaper?
Okra
Okra is cheaper (difference - $2)
Which food contains less Sodium?
Mixed nuts
Mixed nuts contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Mixed nuts
Mixed nuts is lower in glycemic index (difference - 24)
Which food is richer in minerals?
Mixed nuts
Mixed nuts is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.