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Okra vs. Orange juice — In-Depth Nutrition Comparison

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The main differences between okra and orange juice

  • Okra is richer in manganese, vitamin K, vitamin B6, fiber, magnesium, vitamin A, vitamin B1, folate, and copper, yet orange juice is richer in vitamin C.
  • Daily need coverage for manganese for okra is 34% higher.
  • Okra contains 313 times more vitamin K than orange juice. Okra contains 31.3µg of vitamin K, while orange juice contains 0.1µg.

Food types used in this article are Okra, raw and Orange juice, raw.

Infographic

Okra vs Orange juice 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
9
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 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
Contains more MagnesiumMagnesium +418.2%
Contains more CalciumCalcium +645.5%
Contains more PotassiumPotassium +49.5%
Contains more IronIron +210%
Contains more CopperCopper +147.7%
Contains more ZincZinc +1060%
Contains more PhosphorusPhosphorus +258.8%
Contains more ManganeseManganese +5528.6%
Contains more SeleniumSelenium +600%
Contains less SodiumSodium -85.7%

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
10
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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
Contains more Vitamin AVitamin A +260%
Contains more Vitamin EVitamin E +575%
Contains more Vitamin B1Vitamin B1 +122.2%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B3Vitamin B3 +150%
Contains more Vitamin B5Vitamin B5 +28.9%
Contains more Vitamin B6Vitamin B6 +437.5%
Contains more Vitamin KVitamin K +31200%
Contains more FolateFolate +100%
Contains more CholineCholine +98.4%
Contains more Vitamin CVitamin C +117.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
3
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Contains more ProteinProtein +175.7%
Contains more OtherOther +112.5%
Contains more CarbsCarbs +39.6%
~equal in Fats ~0.2g
~equal in Water ~88.3g

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
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains more Mono. FatMonounsaturated fat +111.8%
Contains more Poly. FatPolyunsaturated fat +48.1%
~equal in Saturated fat ~0.024g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Okra Orange juice
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Okra Orange juice DV% diff.
Manganese 0.788mg 0.014mg 34%
Vitamin C 23mg 50mg 30%
Vitamin K 31.3µg 0.1µg 26%
Vitamin B6 0.215mg 0.04mg 13%
Fiber 3.2g 0.2g 12%
Magnesium 57mg 11mg 11%
Vitamin B1 0.2mg 0.09mg 9%
Folate 60µg 30µg 8%
Calcium 82mg 11mg 7%
Copper 0.109mg 0.044mg 7%
Phosphorus 61mg 17mg 6%
Iron 0.62mg 0.2mg 5%
Zinc 0.58mg 0.05mg 5%
Vitamin B3 1mg 0.4mg 4%
Potassium 299mg 200mg 3%
Vitamin A 36µg 10µg 3%
Protein 1.93g 0.7g 2%
Vitamin E 0.27mg 0.04mg 2%
Vitamin B2 0.06mg 0.03mg 2%
Vitamin B5 0.245mg 0.19mg 1%
Choline 12.3mg 6.2mg 1%
Calories 33kcal 45kcal 1%
Selenium 0.7µg 0.1µg 1%
Carbs 7.45g 10.4g 1%
Fructose 0.57g 1%
Fats 0.19g 0.2g 0%
Net carbs 4.25g 10.2g N/A
Sugar 1.48g 8.4g N/A
Starch 0.34g 0%
Sodium 7mg 1mg 0%
Saturated fat 0.026g 0.024g 0%
Monounsaturated fat 0.017g 0.036g 0%
Polyunsaturated fat 0.027g 0.04g 0%
Tryptophan 0.017mg 0.002mg 0%
Threonine 0.065mg 0.008mg 0%
Isoleucine 0.069mg 0.008mg 0%
Leucine 0.105mg 0.013mg 0%
Lysine 0.081mg 0.009mg 0%
Methionine 0.021mg 0.003mg 0%
Phenylalanine 0.065mg 0.009mg 0%
Valine 0.091mg 0.011mg 0%
Histidine 0.031mg 0.003mg 0%

Which food is preferable for your diet?

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

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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
29%
Okra
20%
Orange juice
Minerals Daily Need Coverage Score
30%
Okra
6%
Orange juice

Comparison summary

Which food contains less Sodium?
Orange juice
Orange juice contains less Sodium (difference - 6mg)
Which food is lower in Saturated fat?
Orange juice
Orange juice is lower in Saturated fat (difference - 0.002g)
Which food is lower in glycemic index?
Orange juice
Orange juice is lower in glycemic index (difference - 50)
Which food is cheaper?
Orange juice
Orange juice is cheaper (difference - $1)
Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 6.92g)
Which food is richer in minerals?
Okra
Okra is relatively richer in minerals
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)

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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.