Okra vs. Smoothie — In-Depth Nutrition Comparison
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A recap on differences between okra and smoothie
- Okra is higher in fiber, vitamin B6, potassium, vitamin A, and iron, yet smoothie is higher in vitamin B12.
- Okra covers your daily fiber needs 13% more than smoothie.
- Okra contains 12 times more potassium than smoothie. While okra contains 299mg of potassium, smoothie contains only 24mg.
- The amount of sugar in okra is lower.
Food varieties used in this article are Okra, raw and Beverages, V8 SPLASH Smoothies, Strawberry Banana.
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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 | +∞% |
| Contains more CalciumCalcium | +100% |
| Contains more PotassiumPotassium | +1145.8% |
| Contains more IronIron | +313.3% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains less SodiumSodium | -75.9% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +22.5% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +162.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.788mg | 34% | |
| Vitamin K | 31.3µg | 26% | |
| Vitamin B1 | 0.2mg | 17% | |
| Folate | 60µg | 15% | |
| Magnesium | 57mg | 14% | |
| Fiber | 3.2g | 0g | 13% |
| Copper | 0.109mg | 12% | |
| Vitamin B6 | 0.215mg | 0.082mg | 10% |
| Vitamin B12 | 0µg | 0.24µg | 10% |
| Phosphorus | 61mg | 9% | |
| Potassium | 299mg | 24mg | 8% |
| Iron | 0.62mg | 0.15mg | 6% |
| Vitamin B2 | 0.06mg | 5% | |
| Zinc | 0.58mg | 5% | |
| Vitamin B5 | 0.245mg | 5% | |
| Calcium | 82mg | 41mg | 4% |
| Vitamin A | 36µg | 4% | |
| Vitamin C | 23mg | 24.5mg | 2% |
| Vitamin E | 0.27mg | 2% | |
| Choline | 12.3mg | 2% | |
| Vitamin B3 | 1mg | 0.816mg | 1% |
| Fructose | 0.57g | 1% | |
| Protein | 1.93g | 1.22g | 1% |
| Selenium | 0.7µg | 1% | |
| Sodium | 7mg | 29mg | 1% |
| Calories | 33kcal | 37kcal | 0% |
| Fats | 0.19g | 0g | 0% |
| Carbs | 7.45g | 8.16g | 0% |
| Net carbs | 4.25g | 8.16g | N/A |
| Sugar | 1.48g | 7.35g | N/A |
| Starch | 0.34g | 0% | |
| Saturated fat | 0.026g | 0g | 0% |
| Monounsaturated fat | 0.017g | 0% | |
| Polyunsaturated fat | 0.027g | 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +58.2% |
| Contains more FatsFats | +∞% |
| Contains more OtherOther | +150% |
~equal in
Carbs
~8.16g
~equal in
Water
~90.28g
