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.
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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 | +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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
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:
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
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
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
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:
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
