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  6. Okra vs. Pancake

Okra vs. Pancake — In-Depth Nutrition Comparison

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Differences between Okra and Pancake

  • Okra has more Manganese, Vitamin C, and Vitamin B6, while Pancake has more Selenium, Vitamin B2, Iron, Phosphorus, and Calcium.
  • Pancake's daily need coverage for Selenium is 26% higher.
  • Pancake contains 77 times less Vitamin C than Okra. Okra contains 23mg of Vitamin C, while Pancake contains 0.3mg.
  • The amount of Sodium in Okra is lower.

The food types used in this comparison are Okra, raw and Pancakes, plain, prepared from recipe.

Infographic

Okra vs Pancake 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
Okra
6
:
4
Pancake
Pancake
Contains more Magnesium +256.3%
Contains more Potassium +126.5%
Contains less Sodium -98.4%
Contains more Copper +122.4%
Contains more Manganese +294%
Contains more Calcium +167.1%
Contains more Iron +190.3%
Contains more Phosphorus +160.7%
Contains more Selenium +2028.6%
Equal in Zinc - 0.56
Okra
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Pancake
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 66% 68% 12% 69% 12% 58% 16% 17% 27% 82%
Contains more Magnesium +256.3%
Contains more Potassium +126.5%
Contains less Sodium -98.4%
Contains more Copper +122.4%
Contains more Manganese +294%
Contains more Calcium +167.1%
Contains more Iron +190.3%
Contains more Phosphorus +160.7%
Contains more Selenium +2028.6%
Equal in Zinc - 0.56

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
Okra
7
:
5
Pancake
Pancake
Contains more Vitamin A +265.3%
Contains more Vitamin C +7566.7%
Contains more Vitamin B6 +367.4%
Contains more Folate +57.9%
Contains more Vitamin B2 +368.3%
Contains more Vitamin B3 +56.7%
Contains more Vitamin B5 +65.3%
Contains more Vitamin B12 +∞%
Equal in Vitamin B1 - 0.201
Okra
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%
Pancake
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 0% 0% 1% 51% 65% 30% 25% 11% 29% 28% 0%
Contains more Vitamin A +265.3%
Contains more Vitamin C +7566.7%
Contains more Vitamin B6 +367.4%
Contains more Folate +57.9%
Contains more Vitamin B2 +368.3%
Contains more Vitamin B3 +56.7%
Contains more Vitamin B5 +65.3%
Contains more Vitamin B12 +∞%
Equal in Vitamin B1 - 0.201

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
Okra
1
:
4
Pancake
Pancake
Contains more Water +69.3%
Contains more Protein +231.6%
Contains more Fats +5005.3%
Contains more Carbs +279.9%
Contains more Other +217.6%
Okra
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
Pancake
6% 10% 28% 53% 3%
Protein: 6.4 g
Fats: 9.7 g
Carbs: 28.3 g
Water: 52.9 g
Other: 2.7 g
Contains more Water +69.3%
Contains more Protein +231.6%
Contains more Fats +5005.3%
Contains more Carbs +279.9%
Contains more Other +217.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okra
Okra
1
:
2
Pancake
Pancake
Contains less Saturated Fat -98.8%
Contains more Monounsaturated Fat +14452.9%
Contains more Polyunsaturated fat +16370.4%
Okra
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Pancake
23% 27% 49%
Saturated Fat: 2.122 g
Monounsaturated Fat: 2.474 g
Polyunsaturated fat: 4.447 g
Contains less Saturated Fat -98.8%
Contains more Monounsaturated Fat +14452.9%
Contains more Polyunsaturated fat +16370.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Okra Pancake Opinion
Net carbs 4.25g 28.3g Pancake
Protein 1.93g 6.4g Pancake
Fats 0.19g 9.7g Pancake
Carbs 7.45g 28.3g Pancake
Calories 33kcal 227kcal Pancake
Starch 0.34g Okra
Fructose 0.57g Okra
Sugar 1.48g Pancake
Fiber 3.2g Okra
Calcium 82mg 219mg Pancake
Iron 0.62mg 1.8mg Pancake
Magnesium 57mg 16mg Okra
Phosphorus 61mg 159mg Pancake
Potassium 299mg 132mg Okra
Sodium 7mg 439mg Okra
Zinc 0.58mg 0.56mg Okra
Copper 0.109mg 0.049mg Okra
Manganese 0.788mg 0.2mg Okra
Selenium 0.7µg 14.9µg Pancake
Vitamin A 716IU 196IU Okra
Vitamin A RAE 36µg 54µg Pancake
Vitamin E 0.27mg Okra
Vitamin C 23mg 0.3mg Okra
Vitamin B1 0.2mg 0.201mg Pancake
Vitamin B2 0.06mg 0.281mg Pancake
Vitamin B3 1mg 1.567mg Pancake
Vitamin B5 0.245mg 0.405mg Pancake
Vitamin B6 0.215mg 0.046mg Okra
Folate 60µg 38µg Okra
Vitamin B12 0µg 0.22µg Pancake
Vitamin K 31.3µg Okra
Tryptophan 0.017mg 0.08mg Pancake
Threonine 0.065mg 0.237mg Pancake
Isoleucine 0.069mg 0.297mg Pancake
Leucine 0.105mg 0.513mg Pancake
Lysine 0.081mg 0.321mg Pancake
Methionine 0.021mg 0.147mg Pancake
Phenylalanine 0.065mg 0.319mg Pancake
Valine 0.091mg 0.335mg Pancake
Histidine 0.031mg 0.152mg Pancake
Cholesterol 0mg 59mg Okra
Saturated Fat 0.026g 2.122g Okra
Omega-3 - DHA 0g 0.005g Pancake
Monounsaturated Fat 0.017g 2.474g Pancake
Polyunsaturated fat 0.027g 4.447g Pancake

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Pancake
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
33%
Okra
21%
Pancake
Minerals Daily Need Coverage Score
30%
Okra
42%
Pancake

Comparison summary

Which food is lower in Sugar?
Pancake
Pancake is lower in Sugar (difference - 1.48g)
Which food is lower in glycemic index?
Pancake
Pancake is lower in glycemic index (difference - 66)
Which food is cheaper?
Pancake
Pancake is cheaper (difference - $1)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 432mg)
Which food is lower in Cholesterol?
Okra
Okra is lower in Cholesterol (difference - 59mg)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 2.096g)
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. Pancake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175009/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.