Okra vs. Penne — In-Depth Nutrition Comparison
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The main differences between okra and penne
- Okra is richer in vitamin C, vitamin A, magnesium, and potassium, yet penne is richer in phosphorus and monounsaturated fat.
- Daily need coverage for vitamin C for okra is 26% higher.
- Okra contains less sodium.
Food types used in this article are Okra, raw and KASHI Three Cheese Penne, frozen, unprepared.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +90% |
| Contains more PotassiumPotassium | +145.1% |
| Contains more CopperCopper | +∞% |
| Contains less SodiumSodium | -97.2% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
| Contains more IronIron | +29% |
| Contains more ZincZinc | +89.7% |
| Contains more PhosphorusPhosphorus | +93.4% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +23.7% |
| Contains more ProteinProtein | +195.3% |
| Contains more FatsFats | +2005.3% |
| Contains more CarbsCarbs | +125.5% |
| Contains more OtherOther | +29.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -98.9% |
| Contains more Mono. FatMonounsaturated fat | +5782.4% |
| Contains more Poly. FatPolyunsaturated fat | +1381.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Manganese | 0.788mg | 34% | |
| Vitamin K | 31.3µg | 26% | |
| Vitamin C | 23mg | 0mg | 26% |
| Vitamin B1 | 0.2mg | 17% | |
| Vitamin B6 | 0.215mg | 17% | |
| Folate | 60µg | 15% | |
| Copper | 0.109mg | 12% | |
| Saturated fat | 0.026g | 2.3g | 10% |
| Sodium | 7mg | 248mg | 10% |
| Phosphorus | 61mg | 118mg | 8% |
| Protein | 1.93g | 5.7g | 8% |
| Fats | 0.19g | 4g | 6% |
| Magnesium | 57mg | 30mg | 6% |
| Vitamin B3 | 1mg | 6% | |
| Vitamin B5 | 0.245mg | 5% | |
| Vitamin B2 | 0.06mg | 5% | |
| Calories | 33kcal | 126kcal | 5% |
| Potassium | 299mg | 122mg | 5% |
| Zinc | 0.58mg | 1.1mg | 5% |
| Vitamin A | 36µg | 4% | |
| Cholesterol | 0mg | 12mg | 4% |
| Carbs | 7.45g | 16.8g | 3% |
| Choline | 12.3mg | 2% | |
| Vitamin E | 0.27mg | 2% | |
| Polyunsaturated fat | 0.027g | 0.4g | 2% |
| Fiber | 3.2g | 2.7g | 2% |
| Monounsaturated fat | 0.017g | 1g | 2% |
| Iron | 0.62mg | 0.8mg | 2% |
| Fructose | 0.57g | 1% | |
| Calcium | 82mg | 89mg | 1% |
| Selenium | 0.7µg | 1% | |
| Net carbs | 4.25g | 14.1g | N/A |
| Sugar | 1.48g | 1.9g | N/A |
| Starch | 0.34g | 0% | |
| Trans fat | 0g | 0.2g | N/A |
| Tryptophan | 0.017mg | 0% | |
| Threonine | 0.065mg | 0% | |
| Isoleucine | 0.069mg | 0% | |
| Leucine | 0.105mg | 0% | |
| Lysine | 0.081mg | 0% | |
| Methionine | 0.021mg | 0% | |
| Phenylalanine | 0.065mg | 0% | |
| Valine | 0.091mg | 0% | |
| Histidine | 0.031mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
0%
Minerals Daily Need Coverage Score
30%
20%
Comparison summary
Which food is lower in glycemic index?
Penne is lower in glycemic index (difference - 43)
Which food is cheaper?
Penne is cheaper (difference - $1)
Which food is lower in Cholesterol?
Okra is lower in Cholesterol (difference - 12mg)
Which food is lower in Sugar?
Okra is lower in Sugar (difference - 0.42g)
Which food contains less Sodium?
Okra contains less Sodium (difference - 241mg)
Which food is lower in Saturated fat?
Okra is lower in Saturated fat (difference - 2.274g)
Which food is richer in vitamins?
Okra is relatively richer in vitamins
Which food is richer in minerals?
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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.