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Okra vs. Okra — In-Depth Nutrition Comparison

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What are the main differences between Okra and Okra?

    We used Okra, raw and Okra, raw types in this comparison.

    Infographic

    Okra vs Okra 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
    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%
    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%
    ~equal in Magnesium ~57mg
    ~equal in Calcium ~82mg
    ~equal in Potassium ~299mg
    ~equal in Iron ~0.62mg
    ~equal in Copper ~0.109mg
    ~equal in Zinc ~0.58mg
    ~equal in Phosphorus ~61mg
    ~equal in Sodium ~7mg
    ~equal in Manganese ~0.788mg
    ~equal in Selenium ~0.7µg

    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
    0
    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% 43% 5.4% 0% 50% 14% 19% 15% 50% 0% 78% 45% 6.7%
    Okra
    0
    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% 43% 5.4% 0% 50% 14% 19% 15% 50% 0% 78% 45% 6.7%
    ~equal in Vitamin C ~23mg
    ~equal in Vitamin A ~716IU
    ~equal in Vitamin E ~0.27mg
    ~equal in Vitamin D ~0µg
    ~equal in Vitamin B1 ~0.2mg
    ~equal in Vitamin B2 ~0.06mg
    ~equal in Vitamin B3 ~1mg
    ~equal in Vitamin B5 ~0.245mg
    ~equal in Vitamin B6 ~0.215mg
    ~equal in Vitamin B12 ~0µg
    ~equal in Vitamin K ~31.3µg
    ~equal in Folate ~60µg
    ~equal in Choline ~12.3mg

    Macronutrient Comparison

    Macronutrient breakdown side-by-side comparison
    Okra
    0
    2% 7% 90%
    Protein: 1.93 g
    Fats: 0.19 g
    Carbs: 7.45 g
    Water: 89.58 g
    Other: 0.85 g
    Okra
    0
    2% 7% 90%
    Protein: 1.93 g
    Fats: 0.19 g
    Carbs: 7.45 g
    Water: 89.58 g
    Other: 0.85 g
    ~equal in Protein ~1.93g
    ~equal in Fats ~0.19g
    ~equal in Carbs ~7.45g
    ~equal in Water ~89.58g
    ~equal in Other ~0.85g

    Fat Type Comparison

    Fat type breakdown side-by-side comparison
    Okra
    0
    37% 24% 39%
    Saturated Fat: Sat. Fat 0.026 g
    Monounsaturated Fat: Mono. Fat 0.017 g
    Polyunsaturated fat: Poly. Fat 0.027 g
    Okra
    0
    37% 24% 39%
    Saturated Fat: Sat. Fat 0.026 g
    Monounsaturated Fat: Mono. Fat 0.017 g
    Polyunsaturated fat: Poly. Fat 0.027 g
    ~equal in Saturated Fat ~0.026g
    ~equal in Monounsaturated Fat ~0.017g
    ~equal in Polyunsaturated fat ~0.027g

    Carbohydrate type comparison

    Carbohydrate type breakdown side-by-side comparison
    Okra
    0
    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
    Okra
    0
    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
    ~equal in Starch ~0.34g
    ~equal in Sucrose ~0.6g
    ~equal in Glucose ~0.32g
    ~equal in Fructose ~0.57g
    ~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 Okra
    Lower in Cholesterol Equal
    Lower in Sugar Equal
    Lower in Sodium Equal
    Lower in Saturated Fat Equal
    Lower in Glycemic Index Equal
    Lower in price Equal
    Rich in minerals Equal
    Rich in vitamins Equal

    All nutrients comparison - raw data values

    Nutrient Okra Okra Opinion
    Calories 33kcal 33kcal
    Protein 1.93g 1.93g
    Fats 0.19g 0.19g
    Vitamin C 23mg 23mg
    Net carbs 4.25g 4.25g
    Carbs 7.45g 7.45g
    Magnesium 57mg 57mg
    Calcium 82mg 82mg
    Potassium 299mg 299mg
    Iron 0.62mg 0.62mg
    Sugar 1.48g 1.48g
    Fiber 3.2g 3.2g
    Copper 0.109mg 0.109mg
    Zinc 0.58mg 0.58mg
    Starch 0.34g 0.34g
    Phosphorus 61mg 61mg
    Sodium 7mg 7mg
    Vitamin A 716IU 716IU
    Vitamin A RAE 36µg 36µg
    Vitamin E 0.27mg 0.27mg
    Manganese 0.788mg 0.788mg
    Selenium 0.7µg 0.7µg
    Vitamin B1 0.2mg 0.2mg
    Vitamin B2 0.06mg 0.06mg
    Vitamin B3 1mg 1mg
    Vitamin B5 0.245mg 0.245mg
    Vitamin B6 0.215mg 0.215mg
    Vitamin K 31.3µg 31.3µg
    Folate 60µg 60µg
    Choline 12.3mg 12.3mg
    Saturated Fat 0.026g 0.026g
    Monounsaturated Fat 0.017g 0.017g
    Polyunsaturated fat 0.027g 0.027g
    Tryptophan 0.017mg 0.017mg
    Threonine 0.065mg 0.065mg
    Isoleucine 0.069mg 0.069mg
    Leucine 0.105mg 0.105mg
    Lysine 0.081mg 0.081mg
    Methionine 0.021mg 0.021mg
    Phenylalanine 0.065mg 0.065mg
    Valine 0.091mg 0.091mg
    Histidine 0.031mg 0.031mg
    Fructose 0.57g 0.57g

    Which food is preferable for your diet?

    ok
    ok
    is better in case of low diet
    Okra Okra
    Low Calories diet Equal
    Low Fats diet Equal
    Low Carbs diet Equal
    Low Glycemic Index diet Equal

    People also compare

    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
    31%
    Okra
    31%
    Okra
    Minerals Daily Need Coverage Score
    30%
    Okra
    30%
    Okra

    Comparison summary

    Which food contains less Cholesterol?
    ?
    The foods are relatively equal in Cholesterol (0 mg)
    Which food contains less Sugar?
    ?
    The foods are relatively equal in Sugar (1.48 g)
    Which food contains less Sodium?
    ?
    The foods are relatively equal in Sodium (7 mg)
    Which food contains less Saturated Fat?
    ?
    The foods are relatively equal in Saturated Fat (0.026 g)
    Which food is lower in glycemic index?
    ?
    The foods have equal glycemic indexes (N/A)
    Which food is cheaper?
    ?
    The foods are relatively equal in price ($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. Okra - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169260/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.