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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 Potassium +3637.5%
Contains more Magnesium +1325%
Contains more Zinc +163.6%
Contains more Phosphorus +1933.3%
Contains less Sodium -99%
Contains more Iron +432.3%
Contains more Copper +130.3%
Equal in Calcium - 88
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 24% 25% 27% 41% 37% 16% 27% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 124% 27% 1% 3% 84% 6% 2% 96%
Contains more Potassium +3637.5%
Contains more Magnesium +1325%
Contains more Zinc +163.6%
Contains more Phosphorus +1933.3%
Contains less Sodium -99%
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 C +2455.6%
Contains more Vitamin A +77.7%
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 Vitamin K +2135.7%
Contains more Folate +∞%
Contains more Vitamin E +511.1%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 77% 43% 6% 0% 50% 14% 19% 15% 50% 0% 79% 45%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 3% 25% 33% 0% 1% 0% 1% 1% 3% 0% 4% 0%
Contains more Vitamin C +2455.6%
Contains more Vitamin A +77.7%
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 Vitamin K +2135.7%
Contains more Folate +∞%
Contains more Vitamin E +511.1%

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 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

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

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.