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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.

Infographic

Okra vs Bran raw 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
1
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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
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.
Okra
5
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% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.934mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Okra Bran raw 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
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
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
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
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
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains less Sat. FatSaturated fat -98%
Contains more Mono. FatMonounsaturated fat +13876.5%
Contains more Poly. FatPolyunsaturated fat +10144.4%

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.