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Okra vs Olive - In-Depth Nutrition Comparison

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Differences between Okra and Olive

  • Okra has more Manganese, Vitamin K, Vitamin C, Vitamin B1, Vitamin B6, and Magnesium, while Olive has more Iron, Copper, and Folate.
  • Olive's daily need coverage for Iron is 34% higher.
  • Olive contains 67 times less Vitamin B1 than Okra. Okra contains 0.2mg of Vitamin B1, while Olive contains 0.003mg.
  • The amount of Sodium in Okra is lower.

The food types used in this comparison are Okra, raw and Olives, ripe, canned (small-extra large).

Infographic

Okra vs Olive 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Okra
5
:
3
Olive
Contains more Magnesium +1325%
Contains more Phosphorus +1933.3%
Contains more Potassium +3637.5%
Contains less Sodium -99%
Contains more Zinc +163.6%
Contains more Iron +432.3%
Contains more Copper +130.3%
Equal in Calcium - 88
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 25% 24% 41% 27% 27% 1% 16% 37%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 27% 124% 3% 2% 1% 96% 6% 84%
Contains more Magnesium +1325%
Contains more Phosphorus +1933.3%
Contains more Potassium +3637.5%
Contains less Sodium -99%
Contains more Zinc +163.6%
Contains more Iron +432.3%
Contains more Copper +130.3%
Equal in Calcium - 88

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Okra
9
:
1
Olive
Contains more Vitamin A +77.7%
Contains more Vitamin C +2455.6%
Contains more Vitamin B1 +6566.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +2602.7%
Contains more Vitamin B5 +1533.3%
Contains more Vitamin B6 +2288.9%
Contains more Folate +∞%
Contains more Vitamin K +2135.7%
Contains more Vitamin E +511.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 43% 6% 0% 77% 50% 14% 19% 15% 50% 45% 0% 79%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 33% 0% 3% 1% 0% 1% 1% 3% 0% 0% 4%
Contains more Vitamin A +77.7%
Contains more Vitamin C +2455.6%
Contains more Vitamin B1 +6566.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +2602.7%
Contains more Vitamin B5 +1533.3%
Contains more Vitamin B6 +2288.9%
Contains more Folate +∞%
Contains more Vitamin K +2135.7%
Contains more Vitamin E +511.1%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Okra Olive
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Okra Olive Opinion
Net carbs 4.25g 3.06g Okra
Protein 1.93g 0.84g Okra
Fats 0.19g 10.68g Olive
Carbs 7.45g 6.26g Okra
Calories 33kcal 115kcal Olive
Starch 0.34g g Okra
Fructose 0.57g g Okra
Sugar 1.48g 0g Olive
Fiber 3.2g 3.2g
Calcium 82mg 88mg Olive
Iron 0.62mg 3.3mg Olive
Magnesium 57mg 4mg Okra
Phosphorus 61mg 3mg Okra
Potassium 299mg 8mg Okra
Sodium 7mg 735mg Okra
Zinc 0.58mg 0.22mg Okra
Copper 0.109mg 0.251mg Olive
Vitamin A 716IU 403IU Okra
Vitamin E 0.27mg 1.65mg Olive
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 23mg 0.9mg Okra
Vitamin B1 0.2mg 0.003mg Okra
Vitamin B2 0.06mg 0mg Okra
Vitamin B3 1mg 0.037mg Okra
Vitamin B5 0.245mg 0.015mg Okra
Vitamin B6 0.215mg 0.009mg Okra
Folate 60µg 0µg Okra
Vitamin B12 0µg 0µg
Vitamin K 31.3µg 1.4µg Okra
Tryptophan 0.017mg mg Okra
Threonine 0.065mg 0.026mg Okra
Isoleucine 0.069mg 0.031mg Okra
Leucine 0.105mg 0.05mg Okra
Lysine 0.081mg 0.032mg Okra
Methionine 0.021mg 0.012mg Okra
Phenylalanine 0.065mg 0.029mg Okra
Valine 0.091mg 0.038mg Okra
Histidine 0.031mg 0.023mg Okra
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.026g 1.415g Okra
Monounsaturated Fat 0.017g 7.888g Olive
Polyunsaturated fat 0.027g 0.911g Olive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Olive
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet Equal

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
33
Okra
6
Olive
Mineral Summary Score
24
Okra
43
Olive

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
12%
Okra
5%
Olive
Carbohydrates
7%
Okra
6%
Olive
Fats
1%
Okra
49%
Olive

Comparison summary

Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 1.48g)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 728mg)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 1.389g)
Which food is cheaper?
Okra
Okra is cheaper (difference - $2.5)
Which food is richer in vitamins?
Okra
Okra is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (N/A)
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Okra - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169260/nutrients
  2. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.