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  6. Okra vs. Spelt

Okra vs. Spelt — In-Depth Nutrition Comparison

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How are okra and spelt different?

  • Okra is richer in vitamin C and vitamin K, while spelt is higher in manganese, phosphorus, iron, copper, vitamin B3, fiber, zinc, and selenium.
  • Spelt covers your daily need for manganese, 95% more than okra.

Okra, raw and Spelt, uncooked types were used in this article.

Infographic

Okra vs Spelt 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
Okra
2
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%
Spelt
Spelt
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 8.1% 34% 167% 170% 89% 172% 1% 389% 64%
Contains more CalciumCalcium +203.7%
Contains less SodiumSodium -12.5%
Contains more MagnesiumMagnesium +138.6%
Contains more PotassiumPotassium +29.8%
Contains more IronIron +616.1%
Contains more CopperCopper +368.8%
Contains more ZincZinc +465.5%
Contains more PhosphorusPhosphorus +557.4%
Contains more ManganeseManganese +278.6%
Contains more SeleniumSelenium +1571.4%

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
Okra
5
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%
Spelt
Spelt
5
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 0% 0% 16% 0% 91% 26% 128% 64% 53% 0% 9% 34% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +769.4%
Contains more FolateFolate +33.3%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +192.6%
Contains more Vitamin B1Vitamin B1 +82%
Contains more Vitamin B2Vitamin B2 +88.3%
Contains more Vitamin B3Vitamin B3 +584.3%
Contains more Vitamin B5Vitamin B5 +335.9%
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.23mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Okra Spelt DV% diff.
Manganese 0.788mg 2.983mg 95%
Phosphorus 61mg 401mg 49%
Iron 0.62mg 4.44mg 48%
Copper 0.109mg 0.511mg 45%
Vitamin B3 1mg 6.843mg 37%
Fiber 3.2g 10.7g 30%
Vitamin C 23mg 0mg 26%
Protein 1.93g 14.57g 25%
Zinc 0.58mg 3.28mg 25%
Vitamin K 31.3µg 3.6µg 23%
Starch 0.34g 53.92g 22%
Carbs 7.45g 70.19g 21%
Selenium 0.7µg 11.7µg 20%
Magnesium 57mg 136mg 19%
Vitamin B5 0.245mg 1.068mg 16%
Calories 33kcal 338kcal 15%
Vitamin B1 0.2mg 0.364mg 14%
Polyunsaturated fat 0.027g 1.258g 8%
Calcium 82mg 27mg 6%
Vitamin A 36µg 0µg 4%
Folate 60µg 45µg 4%
Vitamin B2 0.06mg 0.113mg 4%
Vitamin E 0.27mg 0.79mg 3%
Potassium 299mg 388mg 3%
Fats 0.19g 2.43g 3%
Saturated fat 0.026g 0.406g 2%
Choline 12.3mg 2%
Monounsaturated fat 0.017g 0.445g 1%
Vitamin B6 0.215mg 0.23mg 1%
Net carbs 4.25g 59.49g N/A
Sugar 1.48g 6.82g N/A
Sodium 7mg 8mg 0%
Tryptophan 0.017mg 0.132mg 0%
Threonine 0.065mg 0.443mg 0%
Isoleucine 0.069mg 0.552mg 0%
Leucine 0.105mg 1.07mg 0%
Lysine 0.081mg 0.409mg 0%
Methionine 0.021mg 0.258mg 0%
Phenylalanine 0.065mg 0.737mg 0%
Valine 0.091mg 0.681mg 0%
Histidine 0.031mg 0.36mg 0%
Fructose 0.57g 0.24g 0%
Omega-3 - ALA 0.065g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
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
Spelt
Spelt
4
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
Contains more WaterWater +712.9%
Contains more ProteinProtein +654.9%
Contains more FatsFats +1178.9%
Contains more CarbsCarbs +842.1%
Contains more OtherOther +110.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okra
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
Spelt
Spelt
2
19% 21% 60%
Saturated fat: Sat. Fat 0.406 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 g
Contains less Sat. FatSaturated fat -93.6%
Contains more Mono. FatMonounsaturated fat +2517.6%
Contains more Poly. FatPolyunsaturated fat +4559.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Okra
Okra
2
19% 33% 17% 31%
Starch: 0.34 g
Sucrose: 0.6 g
Glucose: 0.32 g
Fructose: 0.57 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Spelt
Spelt
3
89% 8%
Starch: 53.92 g
Sucrose: 0.59 g
Glucose: 0.84 g
Fructose: 0.24 g
Lactose: 0 g
Maltose: 5.15 g
Galactose: 0 g
Contains more FructoseFructose +137.5%
Contains more StarchStarch +15758.8%
Contains more GlucoseGlucose +162.5%
Contains more MaltoseMaltose +∞%
~equal in Sucrose ~0.59g
~equal in Lactose ~0g
~equal in Galactose ~0g

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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/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.