Okra vs. Bran raw — In-Depth Nutrition Comparison
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Differences between okra and bran raw
- Okra has more vitamin C, while bran raw has more manganese, phosphorus, selenium, vitamin B1, iron, fiber, magnesium, copper, and vitamin B5.
- Bran raw's daily need coverage for manganese is 211% higher.
The food types used in this comparison are Okra, raw and Oat bran, 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 CalciumCalcium | +41.4% |
| Contains more MagnesiumMagnesium | +312.3% |
| Contains more PotassiumPotassium | +89.3% |
| Contains more IronIron | +772.6% |
| Contains more CopperCopper | +269.7% |
| Contains more ZincZinc | +436.2% |
| Contains more PhosphorusPhosphorus | +1103.3% |
| Contains less SodiumSodium | -42.9% |
| Contains more ManganeseManganese | +614.5% |
| Contains more SeleniumSelenium | +6357.1% |
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 | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B6Vitamin B6 | +30.3% |
| Contains more Vitamin KVitamin K | +878.1% |
| Contains more FolateFolate | +15.4% |
| Contains more Vitamin EVitamin E | +274.1% |
| Contains more Vitamin B1Vitamin B1 | +485% |
| Contains more Vitamin B2Vitamin B2 | +266.7% |
| Contains more Vitamin B5Vitamin B5 | +509.8% |
| Contains more CholineCholine | +161.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.788mg | 5.63mg | 211% |
| Phosphorus | 61mg | 734mg | 96% |
| Vitamin B1 | 0.2mg | 1.17mg | 81% |
| Selenium | 0.7µg | 45.2µg | 81% |
| Iron | 0.62mg | 5.41mg | 60% |
| Fiber | 3.2g | 15.4g | 49% |
| Magnesium | 57mg | 235mg | 42% |
| Copper | 0.109mg | 0.403mg | 33% |
| Protein | 1.93g | 17.3g | 31% |
| Vitamin C | 23mg | 0mg | 26% |
| Vitamin B5 | 0.245mg | 1.494mg | 25% |
| Vitamin K | 31.3µg | 3.2µg | 23% |
| Zinc | 0.58mg | 3.11mg | 23% |
| Carbs | 7.45g | 66.22g | 20% |
| Polyunsaturated fat | 0.027g | 2.766g | 18% |
| Vitamin B2 | 0.06mg | 0.22mg | 12% |
| Calories | 33kcal | 246kcal | 11% |
| Fats | 0.19g | 7.03g | 11% |
| Potassium | 299mg | 566mg | 8% |
| Saturated fat | 0.026g | 1.328g | 6% |
| Monounsaturated fat | 0.017g | 2.376g | 6% |
| Vitamin E | 0.27mg | 1.01mg | 5% |
| Vitamin B6 | 0.215mg | 0.165mg | 4% |
| Choline | 12.3mg | 32.2mg | 4% |
| Vitamin A | 36µg | 0µg | 4% |
| Calcium | 82mg | 58mg | 2% |
| Folate | 60µg | 52µg | 2% |
| Fructose | 0.57g | 1% | |
| Net carbs | 4.25g | 50.82g | N/A |
| Sugar | 1.48g | 1.45g | N/A |
| Starch | 0.34g | 0% | |
| Sodium | 7mg | 4mg | 0% |
| Vitamin B3 | 1mg | 0.934mg | 0% |
| Tryptophan | 0.017mg | 0.335mg | 0% |
| Threonine | 0.065mg | 0.502mg | 0% |
| Isoleucine | 0.069mg | 0.668mg | 0% |
| Leucine | 0.105mg | 1.374mg | 0% |
| Lysine | 0.081mg | 0.76mg | 0% |
| Methionine | 0.021mg | 0.335mg | 0% |
| Phenylalanine | 0.065mg | 0.908mg | 0% |
| Valine | 0.091mg | 0.964mg | 0% |
| Histidine | 0.031mg | 0.41mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +1267.6% |
| Contains more ProteinProtein | +796.4% |
| Contains more FatsFats | +3600% |
| Contains more CarbsCarbs | +788.9% |
| Contains more OtherOther | +241.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -98% |
| Contains more Mono. FatMonounsaturated fat | +13876.5% |
| Contains more Poly. FatPolyunsaturated fat | +10144.4% |