Okra vs. Porridge — In-Depth Nutrition Comparison
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Differences between okra and porridge
- Okra has more manganese, vitamin K, vitamin C, vitamin B6, vitamin A, magnesium, vitamin B1, folate, and fiber, while porridge has more iron.
- Porridge's daily need coverage for iron is 39% higher.
The food types used in this comparison are Okra, raw and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
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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 | +1040% |
| Contains more PotassiumPotassium | +1768.8% |
| Contains more CopperCopper | +172.5% |
| Contains more ZincZinc | +346.2% |
| Contains more PhosphorusPhosphorus | +306.7% |
| Contains more ManganeseManganese | +∞% |
| Contains more IronIron | +503.2% |
| Contains less SodiumSodium | -14.3% |
| Contains more SeleniumSelenium | +300% |
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 | +1250% |
| Contains more Vitamin B1Vitamin B1 | +263.6% |
| Contains more Vitamin B2Vitamin B2 | +140% |
| Contains more Vitamin B3Vitamin B3 | +92.3% |
| Contains more Vitamin B5Vitamin B5 | +245.1% |
| Contains more Vitamin B6Vitamin B6 | +1553.8% |
| Contains more Vitamin KVitamin K | +31200% |
| Contains more FolateFolate | +400% |
| Contains more CholineCholine | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 0.62mg | 3.74mg | 39% |
| Manganese | 0.788mg | 0mg | 34% |
| Vitamin K | 31.3µg | 0.1µg | 26% |
| Vitamin C | 23mg | 0mg | 26% |
| Vitamin B6 | 0.215mg | 0.013mg | 16% |
| Vitamin B1 | 0.2mg | 0.055mg | 12% |
| Magnesium | 57mg | 5mg | 12% |
| Folate | 60µg | 12µg | 12% |
| Fiber | 3.2g | 0.5g | 11% |
| Potassium | 299mg | 16mg | 8% |
| Copper | 0.109mg | 0.04mg | 8% |
| Phosphorus | 61mg | 15mg | 7% |
| Zinc | 0.58mg | 0.13mg | 4% |
| Vitamin A | 36µg | 0µg | 4% |
| Selenium | 0.7µg | 2.8µg | 4% |
| Vitamin B2 | 0.06mg | 0.025mg | 3% |
| Vitamin B5 | 0.245mg | 0.071mg | 3% |
| Vitamin B3 | 1mg | 0.52mg | 3% |
| Choline | 12.3mg | 2% | |
| Vitamin E | 0.27mg | 0.02mg | 2% |
| Polyunsaturated fat | 0.027g | 0.114g | 1% |
| Calories | 33kcal | 50kcal | 1% |
| Protein | 1.93g | 1.44g | 1% |
| Calcium | 82mg | 87mg | 1% |
| Carbs | 7.45g | 10.52g | 1% |
| Fructose | 0.57g | 1% | |
| Fats | 0.19g | 0.21g | 0% |
| Net carbs | 4.25g | 10.02g | N/A |
| Sugar | 1.48g | 0.03g | N/A |
| Starch | 0.34g | 0% | |
| Sodium | 7mg | 6mg | 0% |
| Saturated fat | 0.026g | 0.033g | 0% |
| Monounsaturated fat | 0.017g | 0.028g | 0% |
| Tryptophan | 0.017mg | 0.02mg | 0% |
| Threonine | 0.065mg | 0.045mg | 0% |
| Isoleucine | 0.069mg | 0.063mg | 0% |
| Leucine | 0.105mg | 0.11mg | 0% |
| Lysine | 0.081mg | 0.037mg | 0% |
| Methionine | 0.021mg | 0.027mg | 0% |
| Phenylalanine | 0.065mg | 0.078mg | 0% |
| Valine | 0.091mg | 0.07mg | 0% |
| Histidine | 0.031mg | 0.033mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +34% |
| Contains more OtherOther | +286.4% |
| Contains more FatsFats | +10.5% |
| Contains more CarbsCarbs | +41.2% |
~equal in
Water
~87.61g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -21.2% |
| Contains more Mono. FatMonounsaturated fat | +64.7% |
| Contains more Poly. FatPolyunsaturated fat | +322.2% |
