Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Okra vs. Rib eye steak — In-Depth Nutrition Comparison

Compare

A recap on differences between okra and rib eye steak

  • Okra is higher in manganese, vitamin C, and vitamin K, yet rib eye steak is higher in vitamin B12, selenium, zinc, vitamin B3, and iron.
  • Rib eye steak covers your daily vitamin B12 needs 88% more than okra.
  • The amount of saturated fat in okra is lower.

Food varieties used in this article are Okra, raw and Beef, rib eye steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled.

Infographic

Okra vs Rib eye steak 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
6
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% 3.3% 23% 84% 27% 161% 65% 7% 10% 162%
Contains more MagnesiumMagnesium +159.1%
Contains more CalciumCalcium +645.5%
Contains more PotassiumPotassium +15%
Contains more CopperCopper +36.3%
Contains less SodiumSodium -87%
Contains more ManganeseManganese +885%
Contains more IronIron +261.3%
Contains more ZincZinc +919%
Contains more PhosphorusPhosphorus +149.2%
Contains more SeleniumSelenium +4142.9%

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
6
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% 2.7% 2% 3% 18% 66% 92% 32% 110% 263% 4% 4.5% 27%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +350%
Contains more Vitamin EVitamin E +170%
Contains more Vitamin B1Vitamin B1 +181.7%
Contains more Vitamin KVitamin K +1856.3%
Contains more FolateFolate +900%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +378.3%
Contains more Vitamin B3Vitamin B3 +390.8%
Contains more Vitamin B5Vitamin B5 +118.8%
Contains more Vitamin B6Vitamin B6 +121.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +296.7%

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
24% 22% 54%
Protein: 23.69 g
Fats: 21.81 g
Carbs: 0 g
Water: 54.49 g
Other: 0.01 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +64.4%
Contains more OtherOther +8400%
Contains more ProteinProtein +1127.5%
Contains more FatsFats +11378.9%

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
46% 50% 5%
Saturated fat: Sat. Fat 9.684 g
Monounsaturated fat: Mono. Fat 10.519 g
Polyunsaturated fat: Poly. Fat 1.027 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +61776.5%
Contains more Poly. FatPolyunsaturated fat +3703.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Okra Rib eye steak DV% diff.
Vitamin B12 0µg 2.1µg 88%
Selenium 0.7µg 29.7µg 53%
Zinc 0.58mg 5.91mg 48%
Saturated fat 0.026g 9.684g 44%
Protein 1.93g 23.69g 44%
Fats 0.19g 21.81g 33%
Manganese 0.788mg 0.08mg 31%
Cholesterol 0mg 80mg 27%
Vitamin C 23mg 0mg 26%
Monounsaturated fat 0.017g 10.519g 26%
Vitamin K 31.3µg 1.6µg 25%
Vitamin B3 1mg 4.908mg 24%
Iron 0.62mg 2.24mg 20%
Vitamin B6 0.215mg 0.477mg 20%
Vitamin B2 0.06mg 0.287mg 17%
Folate 60µg 6µg 14%
Fiber 3.2g 0g 13%
Phosphorus 61mg 152mg 13%
Calories 33kcal 291kcal 13%
Vitamin B1 0.2mg 0.071mg 11%
Magnesium 57mg 22mg 8%
Choline 12.3mg 48.8mg 7%
Calcium 82mg 11mg 7%
Polyunsaturated fat 0.027g 1.027g 7%
Vitamin B5 0.245mg 0.536mg 6%
Vitamin A 36µg 8µg 3%
Copper 0.109mg 0.08mg 3%
Sodium 7mg 54mg 2%
Carbs 7.45g 0g 2%
Vitamin D 0µg 0.2µg 1%
Fructose 0.57g 1%
Potassium 299mg 260mg 1%
Vitamin D 0IU 7IU 1%
Vitamin E 0.27mg 0.1mg 1%
Net carbs 4.25g 0g N/A
Sugar 1.48g 0g N/A
Starch 0.34g 0%
Trans fat 0g 1.478g N/A
Tryptophan 0.017mg 0.265mg 0%
Threonine 0.065mg 1.116mg 0%
Isoleucine 0.069mg 1.103mg 0%
Leucine 0.105mg 2.041mg 0%
Lysine 0.081mg 2.269mg 0%
Methionine 0.021mg 0.641mg 0%
Phenylalanine 0.065mg 0.95mg 0%
Valine 0.091mg 1.184mg 0%
Histidine 0.031mg 0.888mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.038g N/A
Omega-3 - DPA 0g 0.014g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 0.7g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Rib eye steak
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
48%
Rib eye steak
Minerals Daily Need Coverage Score
30%
Okra
56%
Rib eye steak

Comparison summary

Which food is lower in Sugar?
Rib eye steak
Rib eye steak is lower in Sugar (difference - 1.48g)
Which food is lower in glycemic index?
Rib eye steak
Rib eye steak is lower in glycemic index (difference - 0)
Which food is lower in Cholesterol?
Okra
Okra is lower in Cholesterol (difference - 80mg)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 47mg)
Which food is lower in Saturated fat?
Okra
Okra is lower in Saturated fat (difference - 9.658g)
Which food is cheaper?
Okra
Okra is cheaper (difference - $1)
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. Rib eye steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173392/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.