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Okra vs. Soft serve — In-Depth Nutrition Comparison

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The main differences between okra and soft serve

  • Okra is richer in manganese, vitamin K, vitamin C, vitamin B6, folate, vitamin B1, and magnesium, yet soft serve is richer in vitamin B12.
  • Daily need coverage for saturated fat for soft serve is 37% higher.
  • Okra contains 158 times more manganese than soft serve. Okra contains 0.788mg of manganese, while soft serve contains 0.005mg.
  • Okra contains less saturated fat.

Food types used in this article are Okra, raw and Ice cream, soft serve, chocolate.

Infographic

Okra vs Soft serve 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
7
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 8.6% 39% 16% 7.9% 10% 14% 50% 8% 0.65% 16%
Contains more MagnesiumMagnesium +375%
Contains more PotassiumPotassium +68.9%
Contains more IronIron +195.2%
Contains more CopperCopper +263.3%
Contains more ZincZinc +11.5%
Contains less SodiumSodium -88.5%
Contains more ManganeseManganese +15660%
Contains more CalciumCalcium +59.8%
Contains more PhosphorusPhosphorus +90.2%
Contains more SeleniumSelenium +328.6%

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.
Okra
6
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 2.7% 54% 12% 11% 12% 42% 1.8% 30% 11% 63% 2.3% 6.8% 14%
Contains more Vitamin CVitamin C +2775%
Contains more Vitamin B1Vitamin B1 +308.2%
Contains more Vitamin B3Vitamin B3 +952.6%
Contains more Vitamin B6Vitamin B6 +347.9%
Contains more Vitamin KVitamin K +3377.8%
Contains more FolateFolate +566.7%
Contains more Vitamin AVitamin A +350%
Contains more Vitamin EVitamin E +125.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +203.3%
Contains more Vitamin B5Vitamin B5 +106.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +111.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
4% 13% 22% 60%
Protein: 4.1 g
Fats: 13 g
Carbs: 22.2 g
Water: 59.8 g
Other: 0.9 g
Contains more WaterWater +49.8%
Contains more ProteinProtein +112.4%
Contains more FatsFats +6742.1%
Contains more CarbsCarbs +198%
~equal in Other ~0.9g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
65% 31% 4%
Saturated fat: Sat. Fat 7.46 g
Monounsaturated fat: Mono. Fat 3.49 g
Polyunsaturated fat: Poly. Fat 0.46 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +20429.4%
Contains more Poly. FatPolyunsaturated fat +1603.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Okra Soft serve
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Okra Soft serve DV% diff.
Manganese 0.788mg 0.005mg 34%
Saturated fat 0.026g 7.46g 34%
Cholesterol 0mg 91mg 30%
Vitamin C 23mg 0.8mg 25%
Vitamin K 31.3µg 0.9µg 25%
Vitamin B12 0µg 0.5µg 21%
Fats 0.19g 13g 20%
Vitamin A 36µg 162µg 14%
Vitamin B6 0.215mg 0.048mg 13%
Folate 60µg 9µg 13%
Vitamin B1 0.2mg 0.049mg 13%
Magnesium 57mg 12mg 11%
Fiber 3.2g 0.7g 10%
Vitamin B2 0.06mg 0.182mg 9%
Calories 33kcal 222kcal 9%
Monounsaturated fat 0.017g 3.49g 9%
Copper 0.109mg 0.03mg 9%
Phosphorus 61mg 116mg 8%
Vitamin B3 1mg 0.095mg 6%
Calcium 82mg 131mg 5%
Vitamin B5 0.245mg 0.506mg 5%
Carbs 7.45g 22.2g 5%
Iron 0.62mg 0.21mg 5%
Selenium 0.7µg 3µg 4%
Protein 1.93g 4.1g 4%
Potassium 299mg 177mg 4%
Vitamin D 0µg 0.7µg 4%
Vitamin D 0IU 29IU 4%
Polyunsaturated fat 0.027g 0.46g 3%
Vitamin E 0.27mg 0.61mg 2%
Choline 12.3mg 26mg 2%
Sodium 7mg 61mg 2%
Zinc 0.58mg 0.52mg 1%
Fructose 0.57g 1%
Caffeine 0mg 2mg 1%
Net carbs 4.25g 21.5g N/A
Sugar 1.48g 21.16g N/A
Starch 0.34g 0%
Tryptophan 0.017mg 0.048mg 0%
Threonine 0.065mg 0.169mg 0%
Isoleucine 0.069mg 0.215mg 0%
Leucine 0.105mg 0.353mg 0%
Lysine 0.081mg 0.296mg 0%
Methionine 0.021mg 0.091mg 0%
Phenylalanine 0.065mg 0.176mg 0%
Valine 0.091mg 0.241mg 0%
Histidine 0.031mg 0.099mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Soft serve
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
29%
Okra
20%
Soft serve
Minerals Daily Need Coverage Score
30%
Okra
17%
Soft serve

Comparison summary

Which food is lower in glycemic index?
Soft serve
Soft serve is lower in glycemic index (difference - 79)
Which food is cheaper?
Soft serve
Soft serve is cheaper (difference - $1)
Which food is lower in Cholesterol?
Okra
Okra is lower in Cholesterol (difference - 91mg)
Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 19.68g)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 54mg)
Which food is lower in Saturated fat?
Okra
Okra is lower in Saturated fat (difference - 7.434g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Soft serve - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173465/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.