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Okra vs Potato pancake - In-Depth Nutrition Comparison

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Significant differences between Okra and Potato pancake

  • Okra has more Vitamin K and Manganese, however Potato pancake is richer in Vitamin B6, Selenium, Iron, Vitamin B12 and Choline.
  • Potato pancake covers your daily Sodium needs 33% more than Okra.
  • Potato pancake has 12 times less Vitamin K than Okra. Okra has 31.3µg of Vitamin K, while Potato pancake has 2.7µg.
  • Okra contains less Saturated Fat.

Specific food types used in this comparison are Okra, raw and Potato pancakes.

Infographic

Okra vs Potato pancake infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Okra
3
:
Contains more Calcium +156.3%
Contains more Magnesium +58.3%
Contains less Sodium -99.1%
Contains more Iron +169.4%
Contains more Potassium +108%
Contains more Copper +65.1%
Contains more Zinc +20.7%
Contains more Phosphorus +109.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 24% 25% 27% 41% 37% 16% 27% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 63% 10% 55% 26% 60% 20% 55% 100%
Contains more Calcium +156.3%
Contains more Magnesium +58.3%
Contains less Sodium -99.1%
Contains more Iron +169.4%
Contains more Potassium +108%
Contains more Copper +65.1%
Contains more Zinc +20.7%
Contains more Phosphorus +109.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Okra
5
:
Contains more Vitamin A +533.6%
Contains more Vitamin E +17.4%
Contains more Vitamin B1 +26.6%
Contains more Vitamin K +1059.3%
Contains more Folate +46.3%
Contains more Vitamin C +20%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +188.3%
Contains more Vitamin B3 +67.2%
Contains more Vitamin B5 +209%
Contains more Vitamin B6 +108.4%
Contains more Vitamin B12 +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 77% 43% 6% 0% 50% 14% 19% 15% 50% 0% 79% 45%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 93% 7% 5% 9% 40% 40% 32% 46% 104% 37% 7% 31%
Contains more Vitamin A +533.6%
Contains more Vitamin E +17.4%
Contains more Vitamin B1 +26.6%
Contains more Vitamin K +1059.3%
Contains more Folate +46.3%
Contains more Vitamin C +20%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +188.3%
Contains more Vitamin B3 +67.2%
Contains more Vitamin B5 +209%
Contains more Vitamin B6 +108.4%
Contains more Vitamin B12 +∞%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
33
Okra
37
Potato pancake
Mineral Summary Score
24
Okra
48
Potato pancake

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
12%
Okra
36%
Potato pancake
Carbohydrates
7%
Okra
28%
Potato pancake
Fats
1%
Okra
68%
Potato pancake

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Okra Potato pancake
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Okra Potato pancake
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in glycemic index?
Potato pancake
Potato pancake is lower in glycemic index (difference - 0)
Which food is cheaper?
Potato pancake
Potato pancake is cheaper (difference - $1)
Which food is richer in minerals?
Potato pancake
Potato pancake is relatively richer in minerals
Which food is lower in Cholesterol?
Okra
Okra is lower in Cholesterol (difference - 95mg)
Which food contains less Sugars?
Okra
Okra contains less Sugars (difference - 0.31g)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 757mg)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 2.47g)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Okra Potato pancake Opinion
Calories 33 268 Potato pancake
Protein 1.93 6.08 Potato pancake
Fats 0.19 14.76 Potato pancake
Vitamin C 23 27.6 Potato pancake
Carbs 7.45 27.81 Potato pancake
Cholesterol 0 95 Okra
Vitamin D 0 11 Potato pancake
Iron 0.62 1.67 Potato pancake
Calcium 82 32 Okra
Potassium 299 622 Potato pancake
Magnesium 57 36 Okra
Sugars 1.48 1.79 Okra
Fiber 3.2 3.3 Potato pancake
Copper 0.109 0.18 Potato pancake
Zinc 0.58 0.7 Potato pancake
Starch 0.34 20.88 Potato pancake
Phosphorus 61 128 Potato pancake
Sodium 7 764 Okra
Vitamin A 716 113 Okra
Vitamin E 0.27 0.23 Okra
Vitamin D 0 0.3 Potato pancake
Vitamin B1 0.2 0.158 Okra
Vitamin B2 0.06 0.173 Potato pancake
Vitamin B3 1 1.672 Potato pancake
Vitamin B5 0.245 0.757 Potato pancake
Vitamin B6 0.215 0.448 Potato pancake
Vitamin B12 0 0.29 Potato pancake
Vitamin K 31.3 2.7 Okra
Folate 60 41 Okra
Trans Fat 0 Potato pancake
Saturated Fat 0.026 2.496 Okra
Monounsaturated Fat 0.017 3.73 Potato pancake
Polyunsaturated fat 0.027 7.516 Potato pancake
Tryptophan 0.017 0.087 Potato pancake
Threonine 0.065 0.24 Potato pancake
Isoleucine 0.069 0.28 Potato pancake
Leucine 0.105 0.442 Potato pancake
Lysine 0.081 0.389 Potato pancake
Methionine 0.021 0.137 Potato pancake
Phenylalanine 0.065 0.3 Potato pancake
Valine 0.091 0.369 Potato pancake
Histidine 0.031 0.141 Potato pancake
Fructose 0.57 0.56 Okra

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Okra - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169260/nutrients
  2. Potato pancake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170092/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.