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Okra vs. Mortadella — In-Depth Nutrition Comparison

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How are okra and mortadella different?

  • Okra is richer in manganese, vitamin C, vitamin K, and vitamin A, while mortadella is higher in vitamin B2, vitamin B12, and selenium.
  • Mortadella covers your daily need for vitamin B2, 11765% more than okra.
  • Okra is lower in sodium.

Okra, raw and Mortadella, beef, pork types were used in this article.

Infographic

Okra vs Mortadella 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.
Okra
6
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 7.9% 5.4% 14% 53% 20% 57% 42% 163% 3.9% 123%
Contains more MagnesiumMagnesium +418.2%
Contains more CalciumCalcium +355.6%
Contains more PotassiumPotassium +83.4%
Contains more CopperCopper +81.7%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +2526.7%
Contains more IronIron +125.8%
Contains more ZincZinc +262.1%
Contains more PhosphorusPhosphorus +59%
Contains more SeleniumSelenium +3128.6%

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
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 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 0% 0% 4.4% 15% 30% 35308% 50% 26% 30% 185% 4% 2.3% 39%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +22.7%
Contains more Vitamin B1Vitamin B1 +68.1%
Contains more Vitamin B6Vitamin B6 +65.4%
Contains more Vitamin KVitamin K +1856.3%
Contains more FolateFolate +1900%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +254900%
Contains more Vitamin B3Vitamin B3 +167.3%
Contains more Vitamin B5Vitamin B5 +79.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +487%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
2
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
16% 25% 3% 52% 3%
Protein: 16.37 g
Fats: 25.39 g
Carbs: 3.05 g
Water: 52.3 g
Other: 2.89 g
Contains more CarbsCarbs +144.3%
Contains more WaterWater +71.3%
Contains more ProteinProtein +748.2%
Contains more FatsFats +13263.2%
Contains more OtherOther +240%

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
40% 47% 13%
Saturated fat: Sat. Fat 9.51 g
Monounsaturated fat: Mono. Fat 11.38 g
Polyunsaturated fat: Poly. Fat 3.12 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +66841.2%
Contains more Poly. FatPolyunsaturated fat +11455.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Okra Mortadella DV% diff.
Vitamin B2 0.06mg 153mg 11765%
Vitamin B12 0µg 1.48µg 62%
Sodium 7mg 1246mg 54%
Saturated fat 0.026g 9.51g 43%
Selenium 0.7µg 22.6µg 40%
Fats 0.19g 25.39g 39%
Manganese 0.788mg 0.03mg 33%
Protein 1.93g 16.37g 29%
Monounsaturated fat 0.017g 11.38g 28%
Vitamin C 23mg 0mg 26%
Vitamin K 31.3µg 1.6µg 25%
Polyunsaturated fat 0.027g 3.12g 21%
Cholesterol 0mg 56mg 19%
Folate 60µg 3µg 14%
Calories 33kcal 311kcal 14%
Zinc 0.58mg 2.1mg 14%
Fiber 3.2g 0g 13%
Choline 12.3mg 72.2mg 11%
Magnesium 57mg 11mg 11%
Vitamin B3 1mg 2.673mg 10%
Iron 0.62mg 1.4mg 10%
Vitamin B1 0.2mg 0.119mg 7%
Vitamin B6 0.215mg 0.13mg 7%
Calcium 82mg 18mg 6%
Vitamin D 0IU 41IU 5%
Vitamin D 0µg 1µg 5%
Copper 0.109mg 0.06mg 5%
Phosphorus 61mg 97mg 5%
Vitamin B5 0.245mg 0.44mg 4%
Vitamin A 36µg 0µg 4%
Potassium 299mg 163mg 4%
Fructose 0.57g 1%
Carbs 7.45g 3.05g 1%
Net carbs 4.25g 3.05g N/A
Sugar 1.48g 0g N/A
Starch 0.34g 0%
Vitamin E 0.27mg 0.22mg 0%
Tryptophan 0.017mg 0.152mg 0%
Threonine 0.065mg 0.633mg 0%
Isoleucine 0.069mg 0.708mg 0%
Leucine 0.105mg 1.213mg 0%
Lysine 0.081mg 1.262mg 0%
Methionine 0.021mg 0.394mg 0%
Phenylalanine 0.065mg 0.598mg 0%
Valine 0.091mg 0.735mg 0%
Histidine 0.031mg 0.52mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Mortadella
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
2746%
Mortadella
Minerals Daily Need Coverage Score
30%
Okra
49%
Mortadella

Comparison summary

Which food is lower in Cholesterol?
Okra
Okra is lower in Cholesterol (difference - 56mg)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 1239mg)
Which food is lower in Saturated fat?
Okra
Okra is lower in Saturated fat (difference - 9.484g)
Which food is lower in Sugar?
Mortadella
Mortadella is lower in Sugar (difference - 1.48g)
Which food is lower in glycemic index?
Mortadella
Mortadella is lower in glycemic index (difference - 28)
Which food is cheaper?
Mortadella
Mortadella is cheaper (difference - $1)
Which food is richer in minerals?
?
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.
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. Mortadella - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174573/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.