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Okra vs. Powdered milk — In-Depth Nutrition Comparison

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Significant differences between okra and powdered milk

  • Okra has more manganese; however, powdered milk is richer in vitamin B12, phosphorus, vitamin B2, calcium, vitamin B5, potassium, and selenium.
  • Powdered milk covers your daily vitamin B12 needs 135% more than okra.
  • Powdered milk has 20 times less manganese than okra. Okra has 0.788mg of manganese, while powdered milk has 0.04mg.
  • Okra contains less saturated fat.

Specific food types used in this comparison are Okra, raw and Milk, dry, whole, without added vitamin D.

Infographic

Okra vs Powdered milk 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Okra
4
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 61% 274% 117% 18% 27% 91% 333% 48% 5.2% 89%
Contains more IronIron +31.9%
Contains more CopperCopper +36.3%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +1870%
Contains more MagnesiumMagnesium +49.1%
Contains more CalciumCalcium +1012.2%
Contains more PotassiumPotassium +344.8%
Contains more ZincZinc +475.9%
Contains more PhosphorusPhosphorus +1172.1%
Contains more SeleniumSelenium +2228.6%

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
4
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 29% 86% 12% 7.5% 71% 278% 12% 136% 70% 406% 5.5% 28% 64%
Contains more Vitamin CVitamin C +167.4%
Contains more Vitamin B3Vitamin B3 +54.8%
Contains more Vitamin KVitamin K +1322.7%
Contains more FolateFolate +62.2%
Contains more Vitamin AVitamin A +616.7%
Contains more Vitamin EVitamin E +114.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +41.5%
Contains more Vitamin B2Vitamin B2 +1908.3%
Contains more Vitamin B5Vitamin B5 +826.9%
Contains more Vitamin B6Vitamin B6 +40.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +854.5%

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
26% 27% 38% 2% 6%
Protein: 26.32 g
Fats: 26.71 g
Carbs: 38.42 g
Water: 2.47 g
Other: 6.08 g
Contains more WaterWater +3526.7%
Contains more ProteinProtein +1263.7%
Contains more FatsFats +13957.9%
Contains more CarbsCarbs +415.7%
Contains more OtherOther +615.3%

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
66% 31% 3%
Saturated fat: Sat. Fat 16.742 g
Monounsaturated fat: Mono. Fat 7.924 g
Polyunsaturated fat: Poly. Fat 0.665 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +46511.8%
Contains more Poly. FatPolyunsaturated fat +2363%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Okra Powdered milk DV% diff.
Vitamin B12 0µg 3.25µg 135%
Phosphorus 61mg 776mg 102%
Vitamin B2 0.06mg 1.205mg 88%
Calcium 82mg 912mg 83%
Saturated fat 0.026g 16.742g 76%
Protein 1.93g 26.32g 49%
Fats 0.19g 26.71g 41%
Vitamin B5 0.245mg 2.271mg 41%
Manganese 0.788mg 0.04mg 33%
Cholesterol 0mg 97mg 32%
Potassium 299mg 1330mg 30%
Selenium 0.7µg 16.3µg 28%
Zinc 0.58mg 3.34mg 25%
Vitamin A 36µg 258µg 25%
Vitamin K 31.3µg 2.2µg 24%
Calories 33kcal 496kcal 23%
Monounsaturated fat 0.017g 7.924g 20%
Choline 12.3mg 117.4mg 19%
Vitamin C 23mg 8.6mg 16%
Sodium 7mg 371mg 16%
Fiber 3.2g 0g 13%
Carbs 7.45g 38.42g 10%
Vitamin B6 0.215mg 0.302mg 7%
Magnesium 57mg 85mg 7%
Vitamin B1 0.2mg 0.283mg 7%
Folate 60µg 37µg 6%
Polyunsaturated fat 0.027g 0.665g 4%
Vitamin D 0IU 20IU 3%
Vitamin D 0µg 0.5µg 3%
Copper 0.109mg 0.08mg 3%
Iron 0.62mg 0.47mg 2%
Vitamin B3 1mg 0.646mg 2%
Vitamin E 0.27mg 0.58mg 2%
Fructose 0.57g 1%
Net carbs 4.25g 38.42g N/A
Sugar 1.48g 38.42g N/A
Starch 0.34g 0%
Tryptophan 0.017mg 0.371mg 0%
Threonine 0.065mg 1.188mg 0%
Isoleucine 0.069mg 1.592mg 0%
Leucine 0.105mg 2.578mg 0%
Lysine 0.081mg 2.087mg 0%
Methionine 0.021mg 0.66mg 0%
Phenylalanine 0.065mg 1.271mg 0%
Valine 0.091mg 1.762mg 0%
Histidine 0.031mg 0.714mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Powdered milk
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
93%
Powdered milk
Minerals Daily Need Coverage Score
30%
Okra
106%
Powdered milk

Comparison summary

Which food is richer in minerals?
Powdered milk
Powdered milk is relatively richer in minerals
Which food is lower in glycemic index?
Powdered milk
Powdered milk is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Powdered milk
Powdered milk is relatively richer in vitamins
Which food is lower in Cholesterol?
Okra
Okra is lower in Cholesterol (difference - 97mg)
Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 36.94g)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 364mg)
Which food is lower in Saturated fat?
Okra
Okra is lower in Saturated fat (difference - 16.716g)
Which food is cheaper?
Okra
Okra is cheaper (difference - $1.2)

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. Powdered milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173454/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.