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Okra vs. Pecan pie — In-Depth Nutrition Comparison

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Summary of differences between okra and pecan pie

  • Okra has more vitamin C, vitamin B6, and folate; however, pecan pie is higher in selenium, copper, iron, and vitamin B2.
  • Pecan pie covers your daily need for cholesterol, 29% more than okra.
  • Okra has 115 times more vitamin C than pecan pie. While okra has 23mg of vitamin C, pecan pie has only 0.2mg.
  • Okra has less sodium.

These are the specific foods used in this comparison Okra, raw and Pie, pecan, prepared from recipe.

Infographic

Okra vs Pecan pie 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
4
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 19% 9.6% 12% 56% 70% 28% 40% 34% 93% 65%
Contains more MagnesiumMagnesium +119.2%
Contains more CalciumCalcium +156.3%
Contains more PotassiumPotassium +124.8%
Contains less SodiumSodium -97.3%
Contains more IronIron +138.7%
Contains more CopperCopper +93.6%
Contains more ZincZinc +75.9%
Contains more PhosphorusPhosphorus +54.1%
Contains more SeleniumSelenium +1614.3%
~equal in Manganese ~0.712mg

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
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 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 0.67% 27% 0% 0% 47% 42% 16% 29% 14% 21% 0% 20% 0%
Contains more Vitamin CVitamin C +11400%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +18.1%
Contains more Vitamin B6Vitamin B6 +258.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +130.8%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +127.8%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin B5Vitamin B5 +95.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.188mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
1
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
5% 22% 52% 20%
Protein: 4.9 g
Fats: 22.2 g
Carbs: 52.2 g
Water: 19.5 g
Other: 1.2 g
Contains more WaterWater +359.4%
Contains more ProteinProtein +153.9%
Contains more FatsFats +11584.2%
Contains more CarbsCarbs +600.7%
Contains more OtherOther +41.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okra
1
37% 24% 39%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.017 g
Polyunsaturated fat: Poly. Fat 0.027 g
19% 54% 27%
Saturated fat: Sat. Fat 3.989 g
Monounsaturated fat: Mono. Fat 11.181 g
Polyunsaturated fat: Poly. Fat 5.71 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +65670.6%
Contains more Poly. FatPolyunsaturated fat +21048.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Okra Pecan pie DV% diff.
Polyunsaturated fat 0.027g 5.71g 38%
Fats 0.19g 22.2g 34%
Cholesterol 0mg 87mg 29%
Monounsaturated fat 0.017g 11.181g 28%
Vitamin K 31.3µg 26%
Vitamin C 23mg 0.2mg 25%
Selenium 0.7µg 12µg 21%
Calories 33kcal 412kcal 19%
Saturated fat 0.026g 3.989g 18%
Carbs 7.45g 52.2g 15%
Fiber 3.2g 13%
Vitamin B6 0.215mg 0.06mg 12%
Sodium 7mg 262mg 11%
Iron 0.62mg 1.48mg 11%
Copper 0.109mg 0.211mg 11%
Folate 60µg 26µg 9%
Vitamin B2 0.06mg 0.18mg 9%
Magnesium 57mg 26mg 7%
Vitamin B12 0µg 0.17µg 7%
Protein 1.93g 4.9g 6%
Phosphorus 61mg 94mg 5%
Vitamin B5 0.245mg 0.479mg 5%
Vitamin A 36µg 82µg 5%
Potassium 299mg 133mg 5%
Calcium 82mg 32mg 5%
Zinc 0.58mg 1.02mg 4%
Manganese 0.788mg 0.712mg 3%
Choline 12.3mg 2%
Vitamin E 0.27mg 2%
Vitamin B3 1mg 0.847mg 1%
Fructose 0.57g 1%
Vitamin B1 0.2mg 0.188mg 1%
Net carbs 4.25g 52.2g N/A
Sugar 1.48g N/A
Starch 0.34g 0%
Tryptophan 0.017mg 0.069mg 0%
Threonine 0.065mg 0.189mg 0%
Isoleucine 0.069mg 0.223mg 0%
Leucine 0.105mg 0.372mg 0%
Lysine 0.081mg 0.248mg 0%
Methionine 0.021mg 0.125mg 0%
Phenylalanine 0.065mg 0.25mg 0%
Valine 0.091mg 0.255mg 0%
Histidine 0.031mg 0.116mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.008g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Pecan pie
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
17%
Pecan pie
Minerals Daily Need Coverage Score
30%
Okra
43%
Pecan pie

Comparison summary

Which food is lower in Sugar?
Pecan pie
Pecan pie is lower in Sugar (difference - 1.48g)
Which food is lower in glycemic index?
Pecan pie
Pecan pie is lower in glycemic index (difference - 59)
Which food is cheaper?
Pecan pie
Pecan pie is cheaper (difference - $1)
Which food is lower in Cholesterol?
Okra
Okra is lower in Cholesterol (difference - 87mg)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 255mg)
Which food is lower in Saturated fat?
Okra
Okra is lower in Saturated fat (difference - 3.963g)
Which food is richer in vitamins?
Okra
Okra is relatively richer in vitamins
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

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. Pecan pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172786/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.