Okra vs. Pretzel — In-Depth Nutrition Comparison
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A recap on differences between okra and pretzel
- Okra is higher in vitamin K, vitamin C, vitamin A, and vitamin B6, yet pretzel is higher in iron, vitamin B3, folate, vitamin B2, and vitamin B1.
- Pretzel covers your daily sodium needs 54% more than okra.
- The amount of sodium in okra is lower.
Food varieties used in this article are Okra, raw and Snacks, pretzels, hard, plain, salted.
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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 | +96.6% |
| Contains more CalciumCalcium | +203.7% |
| Contains more PotassiumPotassium | +34.1% |
| Contains less SodiumSodium | -99.4% |
| Contains more IronIron | +638.7% |
| Contains more CopperCopper | +43.1% |
| Contains more ZincZinc | +79.3% |
| Contains more PhosphorusPhosphorus | +109.8% |
| Contains more ManganeseManganese | +28.8% |
| Contains more SeleniumSelenium | +528.6% |
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 | +995.2% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B6Vitamin B6 | +190.5% |
| Contains more Vitamin KVitamin K | +1017.9% |
| Contains more Vitamin EVitamin E | +74.1% |
| Contains more Vitamin B1Vitamin B1 | +112% |
| Contains more Vitamin B2Vitamin B2 | +453.3% |
| Contains more Vitamin B3Vitamin B3 | +427% |
| Contains more Vitamin B5Vitamin B5 | +31.4% |
| Contains more FolateFolate | +176.7% |
| Contains more CholineCholine | +139.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 7mg | 1240mg | 54% |
| Iron | 0.62mg | 4.58mg | 50% |
| Starch | 0.34g | 72.58g | 30% |
| Vitamin B3 | 1mg | 5.27mg | 27% |
| Folate | 60µg | 166µg | 27% |
| Vitamin K | 31.3µg | 2.8µg | 24% |
| Carbs | 7.45g | 80.39g | 24% |
| Vitamin C | 23mg | 2.1mg | 23% |
| Vitamin B2 | 0.06mg | 0.332mg | 21% |
| Vitamin B1 | 0.2mg | 0.424mg | 19% |
| Calories | 33kcal | 384kcal | 18% |
| Protein | 1.93g | 10.04g | 16% |
| Vitamin B6 | 0.215mg | 0.074mg | 11% |
| Phosphorus | 61mg | 128mg | 10% |
| Manganese | 0.788mg | 1.015mg | 10% |
| Polyunsaturated fat | 0.027g | 1.291g | 8% |
| Selenium | 0.7µg | 4.4µg | 7% |
| Magnesium | 57mg | 29mg | 7% |
| Calcium | 82mg | 27mg | 6% |
| Copper | 0.109mg | 0.156mg | 5% |
| Zinc | 0.58mg | 1.04mg | 4% |
| Vitamin A | 36µg | 0µg | 4% |
| Fats | 0.19g | 2.93g | 4% |
| Choline | 12.3mg | 29.5mg | 3% |
| Saturated fat | 0.026g | 0.391g | 2% |
| Monounsaturated fat | 0.017g | 0.727g | 2% |
| Vitamin B5 | 0.245mg | 0.322mg | 2% |
| Potassium | 299mg | 223mg | 2% |
| Vitamin E | 0.27mg | 0.47mg | 1% |
| Fiber | 3.2g | 3.4g | 1% |
| Net carbs | 4.25g | 76.99g | N/A |
| Sugar | 1.48g | 2.21g | N/A |
| Trans fat | 0g | 0.004g | N/A |
| Tryptophan | 0.017mg | 0.097mg | 0% |
| Threonine | 0.065mg | 0.25mg | 0% |
| Isoleucine | 0.069mg | 0.407mg | 0% |
| Leucine | 0.105mg | 0.757mg | 0% |
| Lysine | 0.081mg | 0.257mg | 0% |
| Methionine | 0.021mg | 0.177mg | 0% |
| Phenylalanine | 0.065mg | 0.52mg | 0% |
| Valine | 0.091mg | 0.48mg | 0% |
| Histidine | 0.031mg | 0.22mg | 0% |
| Fructose | 0.57g | 0.31g | 0% |
| Omega-3 - ALA | 0.063g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 1.223g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +2762% |
| Contains more ProteinProtein | +420.2% |
| Contains more FatsFats | +1442.1% |
| Contains more CarbsCarbs | +979.1% |
| Contains more OtherOther | +312.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -93.4% |
| Contains more Mono. FatMonounsaturated fat | +4176.5% |
| Contains more Poly. FatPolyunsaturated fat | +4681.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +∞% |
| Contains more FructoseFructose | +83.9% |
| Contains more StarchStarch | +21247.1% |
| Contains more GlucoseGlucose | +115.6% |
| Contains more MaltoseMaltose | +∞% |
~equal in
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~equal in
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