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  6. Okra vs. Chia seeds

Okra vs. Chia seeds — In-Depth Nutrition Comparison

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The main differences between okra and chia seeds

  • Chia seeds are richer than okra in fiber, phosphorus, selenium, copper, iron, manganese, magnesium, calcium, vitamin B3, and zinc.
  • Daily need coverage for fiber for chia seeds is 125% higher.

Food types used in this article are Okra, raw and Seeds, chia seeds, dried.

Infographic

Okra vs Chia seeds 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
Okra
1
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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Contains less SodiumSodium -56.3%
Contains more MagnesiumMagnesium +487.7%
Contains more CalciumCalcium +669.5%
Contains more PotassiumPotassium +36.1%
Contains more IronIron +1145.2%
Contains more CopperCopper +747.7%
Contains more ZincZinc +689.7%
Contains more PhosphorusPhosphorus +1309.8%
Contains more ManganeseManganese +245.6%
Contains more SeleniumSelenium +7785.7%

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
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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin CVitamin C +1337.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +22.4%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +85.2%
Contains more Vitamin B1Vitamin B1 +210%
Contains more Vitamin B2Vitamin B2 +183.3%
Contains more Vitamin B3Vitamin B3 +783%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Okra Chia seeds DV% diff.
Polyunsaturated fat 0.027g 23.665g 158%
Fiber 3.2g 34.4g 125%
Phosphorus 61mg 860mg 114%
Selenium 0.7µg 55.2µg 99%
Copper 0.109mg 0.924mg 91%
Iron 0.62mg 7.72mg 89%
Manganese 0.788mg 2.723mg 84%
Magnesium 57mg 335mg 66%
Calcium 82mg 631mg 55%
Vitamin B3 1mg 8.83mg 49%
Fats 0.19g 30.74g 47%
Zinc 0.58mg 4.58mg 36%
Vitamin B1 0.2mg 0.62mg 35%
Protein 1.93g 16.54g 29%
Vitamin K 31.3µg 26%
Vitamin C 23mg 1.6mg 24%
Calories 33kcal 486kcal 23%
Vitamin B6 0.215mg 17%
Saturated fat 0.026g 3.33g 15%
Carbs 7.45g 42.12g 12%
Vitamin B2 0.06mg 0.17mg 8%
Monounsaturated fat 0.017g 2.309g 6%
Vitamin B5 0.245mg 5%
Vitamin A 36µg 4%
Folate 60µg 49µg 3%
Potassium 299mg 407mg 3%
Vitamin E 0.27mg 0.5mg 2%
Choline 12.3mg 2%
Fructose 0.57g 1%
Net carbs 4.25g 7.72g N/A
Sugar 1.48g N/A
Starch 0.34g 0%
Sodium 7mg 16mg 0%
Trans fat 0g 0.14g N/A
Tryptophan 0.017mg 0.436mg 0%
Threonine 0.065mg 0.709mg 0%
Isoleucine 0.069mg 0.801mg 0%
Leucine 0.105mg 1.371mg 0%
Lysine 0.081mg 0.97mg 0%
Methionine 0.021mg 0.588mg 0%
Phenylalanine 0.065mg 1.016mg 0%
Valine 0.091mg 0.95mg 0%
Histidine 0.031mg 0.531mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
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
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more WaterWater +1444.5%
Contains more ProteinProtein +757%
Contains more FatsFats +16078.9%
Contains more CarbsCarbs +465.4%
Contains more OtherOther +464.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okra
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
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains less Sat. FatSaturated fat -99.2%
Contains more Mono. FatMonounsaturated fat +13482.4%
Contains more Poly. FatPolyunsaturated fat +87548.1%

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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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.