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Okra vs. Pound cake — In-Depth Nutrition Comparison

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How are okra and pound cake different?

  • Okra is richer in manganese, vitamin C, vitamin K, vitamin B6, and magnesium, while pound cake is higher in vitamin B12 and vitamin B2.
  • Okra covers your daily need for manganese, 29% more than pound cake.
  • Okra is lower in sodium.

Okra, raw and Cake, pound, commercially prepared, butter (includes fresh and frozen) types were used in this article.

Infographic

Okra vs Pound cake 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
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 25% 26% 23% 36% 16% 26% 0.91% 103% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 13% 56% 14% 12% 60% 49% 14% 27%
Contains more MagnesiumMagnesium +612.5%
Contains more CalciumCalcium +74.5%
Contains more PotassiumPotassium +100.7%
Contains more CopperCopper +159.5%
Contains more ZincZinc +34.9%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +616.4%
Contains more IronIron +138.7%
Contains more PhosphorusPhosphorus +129.5%
Contains more SeleniumSelenium +614.3%

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
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 77% 12% 5.4% 0% 50% 14% 19% 15% 50% 0% 78% 45% 6.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 23% 13% 12% 43% 57% 30% 29% 8.3% 45% 4.3% 32% 36%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +15.6%
Contains more Vitamin B6Vitamin B6 +497.2%
Contains more Vitamin KVitamin K +1741.2%
Contains more FolateFolate +42.9%
Contains more Vitamin AVitamin A +94.4%
Contains more Vitamin EVitamin E +140.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +315%
Contains more Vitamin B3Vitamin B3 +61.5%
Contains more Vitamin B5Vitamin B5 +98%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +433.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
1
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
5% 14% 54% 26%
Protein: 5 g
Fats: 13.96 g
Carbs: 53.64 g
Water: 25.87 g
Other: 1.53 g
Contains more WaterWater +246.3%
Contains more ProteinProtein +159.1%
Contains more FatsFats +7247.4%
Contains more CarbsCarbs +620%
Contains more OtherOther +80%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okra
1
37% 24% 39%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.017 g
Polyunsaturated fat: Poly. Fat 0.027 g
43% 27% 30%
Saturated fat: Sat. Fat 4.811 g
Monounsaturated fat: Mono. Fat 3.02 g
Polyunsaturated fat: Poly. Fat 3.419 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +17664.7%
Contains more Poly. FatPolyunsaturated fat +12563%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Okra
1
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
34% 60% 3%
Starch: 17.36 g
Sucrose: 30.68 g
Glucose: 0.75 g
Fructose: 0.33 g
Lactose: 1.27 g
Maltose: 0.33 g
Galactose: 0 g
Contains more FructoseFructose +72.7%
Contains more StarchStarch +5005.9%
Contains more SucroseSucrose +5013.3%
Contains more GlucoseGlucose +134.4%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Okra Pound cake DV% diff.
Manganese 0.788mg 0.11mg 29%
Vitamin C 23mg 0mg 26%
Vitamin K 31.3µg 1.7µg 25%
Polyunsaturated fat 0.027g 3.419g 23%
Saturated fat 0.026g 4.811g 22%
Cholesterol 0mg 66mg 22%
Fats 0.19g 13.96g 21%
Calories 33kcal 353kcal 16%
Sodium 7mg 377mg 16%
Carbs 7.45g 53.64g 15%
Vitamin B2 0.06mg 0.249mg 15%
Vitamin B12 0µg 0.36µg 15%
Threonine 0.065mg 153mg 15%
Vitamin B6 0.215mg 0.036mg 14%
Magnesium 57mg 8mg 12%
Phosphorus 61mg 140mg 11%
Iron 0.62mg 1.48mg 11%
Choline 12.3mg 65.6mg 10%
Fiber 3.2g 0.6g 10%
Monounsaturated fat 0.017g 3.02g 8%
Selenium 0.7µg 5µg 8%
Starch 0.34g 17.36g 7%
Copper 0.109mg 0.042mg 7%
Protein 1.93g 5g 6%
Folate 60µg 42µg 5%
Vitamin B5 0.245mg 0.485mg 5%
Vitamin B3 1mg 1.615mg 4%
Vitamin D 0µg 0.8µg 4%
Vitamin A 36µg 70µg 4%
Potassium 299mg 149mg 4%
Calcium 82mg 47mg 4%
Vitamin D 0IU 34IU 4%
Vitamin E 0.27mg 0.65mg 3%
Vitamin B1 0.2mg 0.173mg 2%
Zinc 0.58mg 0.43mg 1%
Net carbs 4.25g 53.04g N/A
Sugar 1.48g 33.36g N/A
Trans fat 0g 0.192g N/A
Tryptophan 0.017mg 0.041mg 0%
Isoleucine 0.069mg 0.204mg 0%
Leucine 0.105mg 0.397mg 0%
Lysine 0.081mg 0.198mg 0%
Methionine 0.021mg 0.117mg 0%
Phenylalanine 0.065mg 0.239mg 0%
Valine 0.091mg 0.249mg 0%
Histidine 0.031mg 0.117mg 0%
Fructose 0.57g 0.33g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.007g N/A
Omega-3 - ALA 0.372g N/A
Omega-3 - DPA 0g 0.005g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.008g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 2.895g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Pound cake
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
29%
Okra
26%
Pound cake
Minerals Daily Need Coverage Score
30%
Okra
26%
Pound cake

Comparison summary

Which food is lower in glycemic index?
Pound cake
Pound cake is lower in glycemic index (difference - 54)
Which food is cheaper?
Pound cake
Pound cake is cheaper (difference - $1)
Which food is lower in Cholesterol?
Okra
Okra is lower in Cholesterol (difference - 66mg)
Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 31.88g)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 370mg)
Which food is lower in Saturated fat?
Okra
Okra is lower in Saturated fat (difference - 4.785g)
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. Pound cake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172704/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.