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Okra vs. Hazelnut — In-Depth Nutrition Comparison

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How are okra and hazelnut different?

  • Hazelnut is higher than okra in manganese, copper, vitamin E, iron, vitamin B1, phosphorus, vitamin B6, fiber, and magnesium.
  • Hazelnut covers your daily need for manganese, 234% more than okra.
  • Okra is lower in saturated fat.

Okra, raw and Nuts, hazelnuts or filberts types were used in this article.

Infographic

Okra vs Hazelnut 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 116% 34% 60% 176% 575% 67% 124% 0% 805% 13%
Contains more MagnesiumMagnesium +186%
Contains more CalciumCalcium +39%
Contains more PotassiumPotassium +127.4%
Contains more IronIron +658.1%
Contains more CopperCopper +1482.6%
Contains more ZincZinc +322.4%
Contains more PhosphorusPhosphorus +375.4%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +683.6%
Contains more SeleniumSelenium +242.9%

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 21% 0.33% 301% 0% 161% 26% 34% 55% 130% 0% 36% 85% 25%
Contains more Vitamin CVitamin C +265.1%
Contains more Vitamin AVitamin A +3500%
Contains more Vitamin KVitamin K +120.4%
Contains more Vitamin EVitamin E +5466.7%
Contains more Vitamin B1Vitamin B1 +221.5%
Contains more Vitamin B2Vitamin B2 +88.3%
Contains more Vitamin B3Vitamin B3 +80%
Contains more Vitamin B5Vitamin B5 +274.7%
Contains more Vitamin B6Vitamin B6 +161.9%
Contains more FolateFolate +88.3%
Contains more CholineCholine +270.7%
~equal in Vitamin D ~0µg
~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
15% 61% 17% 5% 2%
Protein: 14.95 g
Fats: 60.75 g
Carbs: 16.7 g
Water: 5.31 g
Other: 2.29 g
Contains more WaterWater +1587%
Contains more ProteinProtein +674.6%
Contains more FatsFats +31873.7%
Contains more CarbsCarbs +124.2%
Contains more OtherOther +169.4%

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
8% 79% 14%
Saturated fat: Sat. Fat 4.464 g
Monounsaturated fat: Mono. Fat 45.652 g
Polyunsaturated fat: Poly. Fat 7.92 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +268441.2%
Contains more Poly. FatPolyunsaturated fat +29233.3%

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
10% 87%
Starch: 0.48 g
Sucrose: 4.2 g
Glucose: 0.07 g
Fructose: 0.07 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +357.1%
Contains more FructoseFructose +714.3%
Contains more StarchStarch +41.2%
Contains more SucroseSucrose +600%
~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 Hazelnut
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
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Okra Hazelnut DV% diff.
Manganese 0.788mg 6.175mg 234%
Copper 0.109mg 1.725mg 180%
Monounsaturated fat 0.017g 45.652g 114%
Vitamin E 0.27mg 15.03mg 98%
Fats 0.19g 60.75g 93%
Polyunsaturated fat 0.027g 7.92g 53%
Iron 0.62mg 4.7mg 51%
Vitamin B1 0.2mg 0.643mg 37%
Phosphorus 61mg 290mg 33%
Calories 33kcal 628kcal 30%
Vitamin B6 0.215mg 0.563mg 27%
Protein 1.93g 14.95g 26%
Fiber 3.2g 9.7g 26%
Magnesium 57mg 163mg 25%
Saturated fat 0.026g 4.464g 20%
Vitamin C 23mg 6.3mg 19%
Zinc 0.58mg 2.45mg 17%
Vitamin K 31.3µg 14.2µg 14%
Vitamin B5 0.245mg 0.918mg 13%
Folate 60µg 113µg 13%
Potassium 299mg 680mg 11%
Choline 12.3mg 45.6mg 6%
Vitamin B3 1mg 1.8mg 5%
Vitamin B2 0.06mg 0.113mg 4%
Vitamin A 36µg 1µg 4%
Selenium 0.7µg 2.4µg 3%
Calcium 82mg 114mg 3%
Carbs 7.45g 16.7g 3%
Fructose 0.57g 0.07g 1%
Net carbs 4.25g 7g N/A
Sugar 1.48g 4.34g N/A
Starch 0.34g 0.48g 0%
Sodium 7mg 0mg 0%
Tryptophan 0.017mg 0.193mg 0%
Threonine 0.065mg 0.497mg 0%
Isoleucine 0.069mg 0.545mg 0%
Leucine 0.105mg 1.063mg 0%
Lysine 0.081mg 0.42mg 0%
Methionine 0.021mg 0.221mg 0%
Phenylalanine 0.065mg 0.663mg 0%
Valine 0.091mg 0.701mg 0%
Histidine 0.031mg 0.432mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Hazelnut
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
67%
Hazelnut
Minerals Daily Need Coverage Score
30%
Okra
197%
Hazelnut

Comparison summary

Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 2.86g)
Which food is lower in Saturated fat?
Okra
Okra is lower in Saturated fat (difference - 4.438g)
Which food is cheaper?
Okra
Okra is cheaper (difference - $2.2)
Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Hazelnut
Hazelnut is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Hazelnut
Hazelnut is relatively richer in minerals
Which food is richer in vitamins?
Hazelnut
Hazelnut is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/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.