Okra vs. Semolina — In-Depth Nutrition Comparison
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The main differences between okra and semolina
- Okra is richer in vitamin K, vitamin C, vitamin A, and folate, yet semolina is richer in selenium, vitamin B3, copper, vitamin B6, phosphorus, and manganese.
- Daily need coverage for selenium for semolina is 35% higher.
Food types used in this article are Okra, raw and Rice, white, long-grain, parboiled, unenriched, dry.
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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 | +111.1% |
| Contains more CalciumCalcium | +15.5% |
| Contains more PotassiumPotassium | +71.8% |
| Contains more IronIron | +19.4% |
| Contains more CopperCopper | +160.6% |
| Contains more ZincZinc | +75.9% |
| Contains more PhosphorusPhosphorus | +150.8% |
| Contains less SodiumSodium | -71.4% |
| Contains more ManganeseManganese | +31.3% |
| Contains more SeleniumSelenium | +2742.9% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +800% |
| Contains more Vitamin B2Vitamin B2 | +20% |
| Contains more Vitamin KVitamin K | +31200% |
| Contains more FolateFolate | +650% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +12% |
| Contains more Vitamin B3Vitamin B3 | +404.8% |
| Contains more Vitamin B5Vitamin B5 | +174.3% |
| Contains more Vitamin B6Vitamin B6 | +110.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 0.7µg | 19.9µg | 35% |
| Starch | 0.34g | 68.29g | 28% |
| Vitamin K | 31.3µg | 0.1µg | 26% |
| Vitamin C | 23mg | 0mg | 26% |
| Vitamin B3 | 1mg | 5.048mg | 25% |
| Carbs | 7.45g | 80.89g | 24% |
| Copper | 0.109mg | 0.284mg | 19% |
| Vitamin B6 | 0.215mg | 0.452mg | 18% |
| Calories | 33kcal | 374kcal | 17% |
| Folate | 60µg | 8µg | 13% |
| Phosphorus | 61mg | 153mg | 13% |
| Protein | 1.93g | 7.51g | 11% |
| Manganese | 0.788mg | 1.035mg | 11% |
| Vitamin B5 | 0.245mg | 0.672mg | 9% |
| Magnesium | 57mg | 27mg | 7% |
| Fiber | 3.2g | 1.8g | 6% |
| Potassium | 299mg | 174mg | 4% |
| Zinc | 0.58mg | 1.02mg | 4% |
| Vitamin A | 36µg | 4% | |
| Choline | 12.3mg | 2% | |
| Polyunsaturated fat | 0.027g | 0.322g | 2% |
| Vitamin B1 | 0.2mg | 0.224mg | 2% |
| Vitamin E | 0.27mg | 0.03mg | 2% |
| Iron | 0.62mg | 0.74mg | 2% |
| Vitamin B2 | 0.06mg | 0.05mg | 1% |
| Saturated fat | 0.026g | 0.294g | 1% |
| Fats | 0.19g | 1.03g | 1% |
| Monounsaturated fat | 0.017g | 0.258g | 1% |
| Fructose | 0.57g | 0.02g | 1% |
| Calcium | 82mg | 71mg | 1% |
| Net carbs | 4.25g | 79.09g | N/A |
| Sugar | 1.48g | 0.33g | N/A |
| Sodium | 7mg | 2mg | 0% |
| Tryptophan | 0.017mg | 0.103mg | 0% |
| Threonine | 0.065mg | 0.271mg | 0% |
| Isoleucine | 0.069mg | 0.339mg | 0% |
| Leucine | 0.105mg | 0.656mg | 0% |
| Lysine | 0.081mg | 0.215mg | 0% |
| Methionine | 0.021mg | 0.183mg | 0% |
| Phenylalanine | 0.065mg | 0.398mg | 0% |
| Valine | 0.091mg | 0.47mg | 0% |
| Histidine | 0.031mg | 0.185mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +808.5% |
| Contains more OtherOther | +19.7% |
| Contains more ProteinProtein | +289.1% |
| Contains more FatsFats | +442.1% |
| Contains more CarbsCarbs | +985.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -91.2% |
| Contains more Mono. FatMonounsaturated fat | +1417.6% |
| Contains more Poly. FatPolyunsaturated fat | +1092.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +185.7% |
| Contains more GlucoseGlucose | +190.9% |
| Contains more FructoseFructose | +2750% |
| Contains more StarchStarch | +19985.3% |
~equal in
Lactose
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~equal in
Maltose
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~equal in
Galactose
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