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

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 Folate +46.3%
Contains more Vitamin K +1059.3%
Contains more Vitamin D +∞%
Contains more Vitamin C +20%
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 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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 5% 9% 93% 40% 40% 32% 46% 104% 31% 37% 7%
Contains more Vitamin A +533.6%
Contains more Vitamin E +17.4%
Contains more Vitamin B1 +26.6%
Contains more Folate +46.3%
Contains more Vitamin K +1059.3%
Contains more Vitamin D +∞%
Contains more Vitamin C +20%
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 +∞%

Comparison summary table

Pay attention to 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 Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Okra Potato pancake Opinion
Net carbs 4.25g 24.51g Potato pancake
Protein 1.93g 6.08g Potato pancake
Fats 0.19g 14.76g Potato pancake
Carbs 7.45g 27.81g Potato pancake
Calories 33kcal 268kcal Potato pancake
Starch 0.34g 20.88g Potato pancake
Fructose 0.57g 0.56g Okra
Sugar 1.48g 1.79g Okra
Fiber 3.2g 3.3g Potato pancake
Calcium 82mg 32mg Okra
Iron 0.62mg 1.67mg Potato pancake
Magnesium 57mg 36mg Okra
Phosphorus 61mg 128mg Potato pancake
Potassium 299mg 622mg Potato pancake
Sodium 7mg 764mg Okra
Zinc 0.58mg 0.7mg Potato pancake
Copper 0.109mg 0.18mg Potato pancake
Vitamin A 716IU 113IU Okra
Vitamin E 0.27mg 0.23mg Okra
Vitamin D 0IU 11IU Potato pancake
Vitamin D 0µg 0.3µg Potato pancake
Vitamin C 23mg 27.6mg Potato pancake
Vitamin B1 0.2mg 0.158mg Okra
Vitamin B2 0.06mg 0.173mg Potato pancake
Vitamin B3 1mg 1.672mg Potato pancake
Vitamin B5 0.245mg 0.757mg Potato pancake
Vitamin B6 0.215mg 0.448mg Potato pancake
Folate 60µg 41µg Okra
Vitamin B12 0µg 0.29µg Potato pancake
Vitamin K 31.3µg 2.7µg Okra
Tryptophan 0.017mg 0.087mg Potato pancake
Threonine 0.065mg 0.24mg Potato pancake
Isoleucine 0.069mg 0.28mg Potato pancake
Leucine 0.105mg 0.442mg Potato pancake
Lysine 0.081mg 0.389mg Potato pancake
Methionine 0.021mg 0.137mg Potato pancake
Phenylalanine 0.065mg 0.3mg Potato pancake
Valine 0.091mg 0.369mg Potato pancake
Histidine 0.031mg 0.141mg Potato pancake
Cholesterol 0mg 95mg Okra
Trans Fat 0g g Potato pancake
Saturated Fat 0.026g 2.496g Okra
Monounsaturated Fat 0.017g 3.73g Potato pancake
Polyunsaturated fat 0.027g 7.516g Potato pancake

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
12%
Okra
36%
Potato pancake
Carbohydrates
7%
Okra
28%
Potato pancake
Fats
1%
Okra
68%
Potato pancake

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 Sugar?
Okra
Okra is lower in Sugar (difference - 0.31g)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 757mg)
Which food is lower in Cholesterol?
Okra
Okra is lower in Cholesterol (difference - 95mg)
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 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to 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.