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, 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.
Infographic
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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
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Calcium
+100%
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Iron
+313.3%
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Potassium
+1145.8%
Contains
less
Sodium
-75.9%
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Calcium
+100%
Contains
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Iron
+313.3%
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Potassium
+1145.8%
Contains
less
Sodium
-75.9%
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.
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Contains
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Vitamin A
+75.5%
Contains
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Vitamin B3
+22.5%
Contains
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Vitamin B6
+162.2%
Contains
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Vitamin B12
+∞%
Equal in Vitamin C - 24.5
Contains
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Vitamin A
+75.5%
Contains
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Vitamin B3
+22.5%
Contains
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Vitamin B6
+162.2%
Contains
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Vitamin B12
+∞%
Equal in Vitamin C - 24.5
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+58.2%
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Fats
+∞%
Contains
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Other
+150%
Equal in Carbs - 8.16
Equal in Water - 90.28
Contains
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Protein
+58.2%
Contains
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Fats
+∞%
Contains
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Other
+150%
Equal in Carbs - 8.16
Equal in Water - 90.28
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 4.25g | 8.16g |
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| Protein | 1.93g | 1.22g |
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| Fats | 0.19g | 0g |
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| Carbs | 7.45g | 8.16g |
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| Calories | 33kcal | 37kcal |
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| Starch | 0.34g |
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| Fructose | 0.57g |
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| Sugar | 1.48g | 7.35g |
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| Fiber | 3.2g | 0g |
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| Calcium | 82mg | 41mg |
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| Iron | 0.62mg | 0.15mg |
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| Magnesium | 57mg |
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| Phosphorus | 61mg |
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| Potassium | 299mg | 24mg |
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| Sodium | 7mg | 29mg |
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| Zinc | 0.58mg |
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| Copper | 0.109mg |
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| Manganese | 0.788mg |
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| Selenium | 0.7µg |
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| Vitamin A | 716IU | 408IU |
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| Vitamin A RAE | 36µg |
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| Vitamin E | 0.27mg |
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| Vitamin C | 23mg | 24.5mg |
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| Vitamin B1 | 0.2mg |
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| Vitamin B2 | 0.06mg |
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| Vitamin B3 | 1mg | 0.816mg |
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| Vitamin B5 | 0.245mg |
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| Vitamin B6 | 0.215mg | 0.082mg |
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| Folate | 60µg |
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| Vitamin B12 | 0µg | 0.24µg |
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| Vitamin K | 31.3µg |
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| Tryptophan | 0.017mg |
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| Threonine | 0.065mg |
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| Isoleucine | 0.069mg |
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| Leucine | 0.105mg |
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| Lysine | 0.081mg |
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| Methionine | 0.021mg |
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| Phenylalanine | 0.065mg |
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| Valine | 0.091mg |
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| Histidine | 0.031mg |
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| Saturated Fat | 0.026g | 0g |
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| Monounsaturated Fat | 0.017g |
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| Polyunsaturated fat | 0.027g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
33%
14%
Minerals Daily Need Coverage Score
30%
2%
Comparison summary
Which food is lower in Saturated Fat?
Smoothie is lower in Saturated Fat (difference - 0.026g)
Which food is lower in glycemic index?
Smoothie is lower in glycemic index (difference - 44)
Which food is cheaper?
Smoothie is cheaper (difference - $1)
Which food is lower in Sugar?
Okra is lower in Sugar (difference - 5.87g)
Which food contains less Sodium?
Okra contains less Sodium (difference - 22mg)
Which food is richer in minerals?
Okra is relatively richer in minerals
Which food is richer in vitamins?
Okra is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)