Okra vs. Roe — In-Depth Nutrition Comparison
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A recap on differences between okra and roe
- Okra is higher in manganese, fiber, and vitamin A, yet roe is higher in vitamin B12, selenium, vitamin B2, phosphorus, and vitamin B5.
- Roe covers your daily vitamin B12 needs 481% more than okra.
- The amount of saturated fat in okra is lower.
Food varieties used in this article are Okra, raw and Fish, roe, mixed species, cooked, dry heat.
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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.
| Contains more MagnesiumMagnesium | +119.2% |
| Contains more CalciumCalcium | +192.9% |
| Contains less SodiumSodium | -94% |
| Contains more ManganeseManganese | +5961.5% |
| Contains more IronIron | +24.2% |
| Contains more CopperCopper | +17.4% |
| Contains more ZincZinc | +120.7% |
| Contains more PhosphorusPhosphorus | +744.3% |
| Contains more SeleniumSelenium | +7285.7% |
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.
| Contains more Vitamin CVitamin C | +40.2% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B6Vitamin B6 | +16.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +152.8% |
| Contains more Vitamin B1Vitamin B1 | +38.5% |
| Contains more Vitamin B2Vitamin B2 | +1481.7% |
| Contains more Vitamin B3Vitamin B3 | +119.2% |
| Contains more Vitamin B5Vitamin B5 | +371% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +53.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 11.54µg | 481% |
| Cholesterol | 0mg | 479mg | 160% |
| Selenium | 0.7µg | 51.7µg | 93% |
| Vitamin B2 | 0.06mg | 0.949mg | 68% |
| Phosphorus | 61mg | 515mg | 65% |
| Protein | 1.93g | 28.62g | 53% |
| Manganese | 0.788mg | 0.013mg | 34% |
| Vitamin K | 31.3µg | 26% | |
| Polyunsaturated fat | 0.027g | 3.404g | 23% |
| Vitamin B5 | 0.245mg | 1.154mg | 18% |
| Fiber | 3.2g | 0g | 13% |
| Fats | 0.19g | 8.23g | 12% |
| Calories | 33kcal | 204kcal | 9% |
| Folate | 60µg | 92µg | 8% |
| Saturated fat | 0.026g | 1.866g | 8% |
| Vitamin C | 23mg | 16.4mg | 7% |
| Vitamin B3 | 1mg | 2.192mg | 7% |
| Magnesium | 57mg | 26mg | 7% |
| Vitamin A | 36µg | 91µg | 6% |
| Zinc | 0.58mg | 1.28mg | 6% |
| Vitamin B1 | 0.2mg | 0.277mg | 6% |
| Monounsaturated fat | 0.017g | 2.129g | 5% |
| Sodium | 7mg | 117mg | 5% |
| Calcium | 82mg | 28mg | 5% |
| Copper | 0.109mg | 0.128mg | 2% |
| Carbs | 7.45g | 1.92g | 2% |
| Choline | 12.3mg | 2% | |
| Vitamin B6 | 0.215mg | 0.185mg | 2% |
| Iron | 0.62mg | 0.77mg | 2% |
| Vitamin E | 0.27mg | 2% | |
| Fructose | 0.57g | 1% | |
| Net carbs | 4.25g | 1.92g | N/A |
| Potassium | 299mg | 283mg | 0% |
| Sugar | 1.48g | N/A | |
| Starch | 0.34g | 0% | |
| Tryptophan | 0.017mg | 0.375mg | 0% |
| Threonine | 0.065mg | 1.305mg | 0% |
| Isoleucine | 0.069mg | 1.465mg | 0% |
| Leucine | 0.105mg | 2.509mg | 0% |
| Lysine | 0.081mg | 2.179mg | 0% |
| Methionine | 0.021mg | 0.71mg | 0% |
| Phenylalanine | 0.065mg | 1.401mg | 0% |
| Valine | 0.091mg | 1.676mg | 0% |
| Histidine | 0.031mg | 0.778mg | 0% |
| Omega-3 - EPA | 0g | 1.26g | N/A |
| Omega-3 - DHA | 0g | 1.747g | N/A |
| Omega-3 - DPA | 0g | 0.105g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +288% |
| Contains more WaterWater | +52.8% |
| Contains more ProteinProtein | +1382.9% |
| Contains more FatsFats | +4231.6% |
| Contains more OtherOther | +205.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -98.6% |
| Contains more Mono. FatMonounsaturated fat | +12423.5% |
| Contains more Poly. FatPolyunsaturated fat | +12507.4% |
