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Okra vs. Raspberry — In-Depth Nutrition Comparison

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Significant differences between okra and raspberries

  • Okra has more vitamin K, vitamin B1, vitamin A, vitamin B6, folate, magnesium, calcium, and manganese; however, raspberries are richer in fiber.
  • Okra covers your daily vitamin K needs 20% more than raspberries.
  • Raspberries have 22 times less vitamin A than okra. Okra has 716IU of vitamin A, while raspberries have 33IU.

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

Infographic

Okra vs Raspberry 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
8
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 16% 7.5% 13% 26% 30% 11% 12% 0.13% 87% 1.1%
Contains more MagnesiumMagnesium +159.1%
Contains more CalciumCalcium +228%
Contains more PotassiumPotassium +98%
Contains more CopperCopper +21.1%
Contains more ZincZinc +38.1%
Contains more PhosphorusPhosphorus +110.3%
Contains more ManganeseManganese +17.6%
Contains more SeleniumSelenium +250%
Contains more IronIron +11.3%
Contains less SodiumSodium -85.7%

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
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 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 87% 0.67% 17% 0% 8% 8.8% 11% 20% 13% 0% 20% 16% 6.7%
Contains more Vitamin AVitamin A +1700%
Contains more Vitamin B1Vitamin B1 +525%
Contains more Vitamin B2Vitamin B2 +57.9%
Contains more Vitamin B3Vitamin B3 +67.2%
Contains more Vitamin B6Vitamin B6 +290.9%
Contains more Vitamin KVitamin K +301.3%
Contains more FolateFolate +185.7%
Contains more Vitamin CVitamin C +13.9%
Contains more Vitamin EVitamin E +222.2%
Contains more Vitamin B5Vitamin B5 +34.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~12.3mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
3
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
12% 86%
Protein: 1.2 g
Fats: 0.65 g
Carbs: 11.94 g
Water: 85.75 g
Other: 0.46 g
Contains more ProteinProtein +60.8%
Contains more OtherOther +84.8%
Contains more FatsFats +242.1%
Contains more CarbsCarbs +60.3%
~equal in Water ~85.75g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okra
0
37% 24% 39%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.017 g
Polyunsaturated fat: Poly. Fat 0.027 g
4% 14% 82%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.375 g
Contains less Sat. FatSaturated fat -26.9%
Contains more Mono. FatMonounsaturated fat +276.5%
Contains more Poly. FatPolyunsaturated fat +1288.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Okra
2
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
5% 42% 53%
Starch: 0 g
Sucrose: 0.2 g
Glucose: 1.86 g
Fructose: 2.35 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +200%
Contains more GlucoseGlucose +481.3%
Contains more FructoseFructose +312.3%
~equal in Lactose ~0g
~equal in Maltose ~0g
~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 Raspberry
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Okra Raspberry DV% diff.
Vitamin K 31.3µg 7.8µg 20%
Vitamin B1 0.2mg 0.032mg 14%
Fiber 3.2g 6.5g 13%
Vitamin B6 0.215mg 0.055mg 12%
Folate 60µg 21µg 10%
Magnesium 57mg 22mg 8%
Calcium 82mg 25mg 6%
Phosphorus 61mg 29mg 5%
Manganese 0.788mg 0.67mg 5%
Potassium 299mg 151mg 4%
Vitamin A 36µg 2µg 4%
Vitamin C 23mg 26.2mg 4%
Vitamin E 0.27mg 0.87mg 4%
Vitamin B3 1mg 0.598mg 3%
Vitamin B5 0.245mg 0.329mg 2%
Vitamin B2 0.06mg 0.038mg 2%
Polyunsaturated fat 0.027g 0.375g 2%
Fructose 0.57g 2.35g 2%
Copper 0.109mg 0.09mg 2%
Calories 33kcal 52kcal 1%
Selenium 0.7µg 0.2µg 1%
Protein 1.93g 1.2g 1%
Zinc 0.58mg 0.42mg 1%
Iron 0.62mg 0.69mg 1%
Carbs 7.45g 11.94g 1%
Fats 0.19g 0.65g 1%
Net carbs 4.25g 5.44g N/A
Sugar 1.48g 4.42g N/A
Starch 0.34g 0g 0%
Sodium 7mg 1mg 0%
Saturated fat 0.026g 0.019g 0%
Choline 12.3mg 12.3mg 0%
Monounsaturated fat 0.017g 0.064g 0%
Tryptophan 0.017mg 0%
Threonine 0.065mg 0%
Isoleucine 0.069mg 0%
Leucine 0.105mg 0%
Lysine 0.081mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.065mg 0%
Valine 0.091mg 0%
Histidine 0.031mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Raspberry
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
16%
Raspberry
Minerals Daily Need Coverage Score
30%
Okra
20%
Raspberry

Comparison summary

Which food contains less Sodium?
Raspberry
Raspberry contains less Sodium (difference - 6mg)
Which food is lower in Saturated fat?
Raspberry
Raspberry is lower in Saturated fat (difference - 0.007g)
Which food is lower in glycemic index?
Raspberry
Raspberry is lower in glycemic index (difference - 26)
Which food is cheaper?
Raspberry
Raspberry is cheaper (difference - $0.3)
Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 2.94g)
Which food is richer in minerals?
Okra
Okra is relatively richer in minerals
Which food is richer in vitamins?
Okra
Okra is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Raspberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/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.