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  6. Okra vs. Portobello

Okra vs. Portobello — In-Depth Nutrition Comparison

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Differences between Okra and Portobello

  • Okra has more Manganese, Vitamin K, Vitamin C, and Vitamin B1, while Portobello has more Selenium, Vitamin B3, Copper, Vitamin B2, Vitamin B5, and Phosphorus.
  • Portobello's daily need coverage for Selenium is 39% higher.

The food types used in this comparison are Okra, raw and Mushrooms, portabella, grilled.

Infographic

Okra vs Portobello 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
5
:
5
Portobello
Portobello
Contains more Calcium +2633.3%
Contains more Iron +55%
Contains more Magnesium +338.5%
Contains less Sodium -36.4%
Contains more Manganese +1076.1%
Contains more Phosphorus +121.3%
Contains more Potassium +46.2%
Contains more Zinc +12.1%
Contains more Copper +256.9%
Contains more Selenium +3028.6%
Okra
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Portobello
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 15% 10% 58% 39% 2% 18% 130% 9% 120%
Contains more Calcium +2633.3%
Contains more Iron +55%
Contains more Magnesium +338.5%
Contains less Sodium -36.4%
Contains more Manganese +1076.1%
Contains more Phosphorus +121.3%
Contains more Potassium +46.2%
Contains more Zinc +12.1%
Contains more Copper +256.9%
Contains more Selenium +3028.6%

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
:
4
Portobello
Portobello
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +177.8%
Contains more Vitamin B6 +76.2%
Contains more Folate +215.8%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +571.7%
Contains more Vitamin B3 +525.5%
Contains more Vitamin B5 +415.1%
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%
Portobello
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 9% 0% 18% 93% 118% 76% 29% 15% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +177.8%
Contains more Vitamin B6 +76.2%
Contains more Folate +215.8%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +571.7%
Contains more Vitamin B3 +525.5%
Contains more Vitamin B5 +415.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
Okra
1
:
4
Portobello
Portobello
Contains more Carbs +67.8%
Contains more Protein +69.9%
Contains more Fats +205.3%
Contains more Other +22.4%
Equal in Water - 90.66
Okra
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
Portobello
3% 4% 91%
Protein: 3.28 g
Fats: 0.58 g
Carbs: 4.44 g
Water: 90.66 g
Other: 1.04 g
Contains more Carbs +67.8%
Contains more Protein +69.9%
Contains more Fats +205.3%
Contains more Other +22.4%
Equal in Water - 90.66

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okra
Okra
2
:
1
Portobello
Portobello
Contains less Saturated Fat -59.4%
Contains more Monounsaturated Fat +88.9%
Contains more Polyunsaturated fat +759.3%
Okra
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Portobello
21% 3% 76%
Saturated Fat: 0.064 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.232 g
Contains less Saturated Fat -59.4%
Contains more Monounsaturated Fat +88.9%
Contains more Polyunsaturated fat +759.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Okra
Okra
2
:
2
Portobello
Portobello
Contains more Sucrose +∞%
Contains more Fructose +∞%
Contains more Starch +26.5%
Contains more Glucose +606.3%
Okra
19% 33% 17% 31%
Starch: 0.34 g
Sucrose: 0.6 g
Glucose: 0.32 g
Fructose: 0.57 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Portobello
16% 84%
Starch: 0.43 g
Sucrose: 0 g
Glucose: 2.26 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +∞%
Contains more Fructose +∞%
Contains more Starch +26.5%
Contains more Glucose +606.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Okra Portobello Opinion
Net carbs 4.25g 2.24g Okra
Protein 1.93g 3.28g Portobello
Fats 0.19g 0.58g Portobello
Carbs 7.45g 4.44g Okra
Calories 33kcal 29kcal Okra
Starch 0.34g 0.43g Portobello
Fructose 0.57g 0g Okra
Sugar 1.48g 2.26g Okra
Fiber 3.2g 2.2g Okra
Calcium 82mg 3mg Okra
Iron 0.62mg 0.4mg Okra
Magnesium 57mg 13mg Okra
Phosphorus 61mg 135mg Portobello
Potassium 299mg 437mg Portobello
Sodium 7mg 11mg Okra
Zinc 0.58mg 0.65mg Portobello
Copper 0.109mg 0.389mg Portobello
Manganese 0.788mg 0.067mg Okra
Selenium 0.7µg 21.9µg Portobello
Vitamin A 716IU 0IU Okra
Vitamin A RAE 36µg 0µg Okra
Vitamin E 0.27mg 0mg Okra
Vitamin D 0IU 14IU Portobello
Vitamin D 0µg 0.3µg Portobello
Vitamin C 23mg 0mg Okra
Vitamin B1 0.2mg 0.072mg Okra
Vitamin B2 0.06mg 0.403mg Portobello
Vitamin B3 1mg 6.255mg Portobello
Vitamin B5 0.245mg 1.262mg Portobello
Vitamin B6 0.215mg 0.122mg Okra
Folate 60µg 19µg Okra
Vitamin K 31.3µg 0µg Okra
Tryptophan 0.017mg 0.045mg Portobello
Threonine 0.065mg 0.125mg Portobello
Isoleucine 0.069mg 0.09mg Portobello
Leucine 0.105mg 0.15mg Portobello
Lysine 0.081mg 0.11mg Portobello
Methionine 0.021mg 0.035mg Portobello
Phenylalanine 0.065mg 0.1mg Portobello
Valine 0.091mg 0.41mg Portobello
Histidine 0.031mg 0.065mg Portobello
Saturated Fat 0.026g 0.064g Okra
Monounsaturated Fat 0.017g 0.009g Okra
Polyunsaturated fat 0.027g 0.232g Portobello
Omega-6 - Linoleic acid 0.232g Portobello

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Portobello
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
30%
Portobello
Minerals Daily Need Coverage Score
30%
Okra
40%
Portobello

Comparison summary

Which food is lower in glycemic index?
Portobello
Portobello is lower in glycemic index (difference - 0)
Which food is cheaper?
Portobello
Portobello is cheaper (difference - $1)
Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 0.78g)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.038g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Portobello - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169243/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.