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Okra vs. Sunflower seeds — In-Depth Nutrition Comparison

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The main differences between okra and sunflower seeds

  • Sunflower seeds are richer than okra in vitamin E, copper, vitamin B1, selenium, vitamin B6, phosphorus, magnesium, iron, manganese, and vitamin B3.
  • Daily need coverage for vitamin E for sunflower seeds is 233% higher.

Food types used in this article are Okra, raw and Seeds, sunflower seed kernels, dried.

Infographic

Okra vs Sunflower seeds 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
1
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 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Contains less SodiumSodium -22.2%
Contains more MagnesiumMagnesium +470.2%
Contains more PotassiumPotassium +115.7%
Contains more IronIron +746.8%
Contains more CopperCopper +1551.4%
Contains more ZincZinc +762.1%
Contains more PhosphorusPhosphorus +982%
Contains more ManganeseManganese +147.5%
Contains more SeleniumSelenium +7471.4%
~equal in Calcium ~78mg

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
3
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 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin CVitamin C +1542.9%
Contains more Vitamin AVitamin A +1100%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +12925.9%
Contains more Vitamin B1Vitamin B1 +640%
Contains more Vitamin B2Vitamin B2 +491.7%
Contains more Vitamin B3Vitamin B3 +733.5%
Contains more Vitamin B5Vitamin B5 +361.2%
Contains more Vitamin B6Vitamin B6 +525.6%
Contains more FolateFolate +278.3%
Contains more CholineCholine +348%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more WaterWater +1793.9%
Contains more ProteinProtein +976.7%
Contains more FatsFats +26984.2%
Contains more CarbsCarbs +168.5%
Contains more OtherOther +256.5%

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
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +108888.2%
Contains more Poly. FatPolyunsaturated fat +85592.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Okra
3
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
100%
Starch: 0 g
Sucrose: 2.5 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more SucroseSucrose +316.7%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Okra Sunflower seeds DV% diff.
Vitamin E 0.27mg 35.17mg 233%
Copper 0.109mg 1.8mg 188%
Polyunsaturated fat 0.027g 23.137g 154%
Vitamin B1 0.2mg 1.48mg 107%
Selenium 0.7µg 53µg 95%
Vitamin B6 0.215mg 1.345mg 87%
Phosphorus 61mg 660mg 86%
Fats 0.19g 51.46g 79%
Magnesium 57mg 325mg 64%
Iron 0.62mg 5.25mg 58%
Manganese 0.788mg 1.95mg 51%
Monounsaturated fat 0.017g 18.528g 46%
Vitamin B3 1mg 8.335mg 46%
Folate 60µg 227µg 42%
Zinc 0.58mg 5mg 40%
Protein 1.93g 20.78g 38%
Calories 33kcal 584kcal 28%
Vitamin K 31.3µg 0µg 26%
Vitamin C 23mg 1.4mg 24%
Vitamin B2 0.06mg 0.355mg 23%
Fiber 3.2g 8.6g 22%
Saturated fat 0.026g 4.455g 20%
Vitamin B5 0.245mg 1.13mg 18%
Potassium 299mg 645mg 10%
Choline 12.3mg 55.1mg 8%
Vitamin A 36µg 3µg 4%
Carbs 7.45g 20g 4%
Fructose 0.57g 1%
Net carbs 4.25g 11.4g N/A
Calcium 82mg 78mg 0%
Sugar 1.48g 2.62g N/A
Starch 0.34g 0%
Sodium 7mg 9mg 0%
Tryptophan 0.017mg 0.348mg 0%
Threonine 0.065mg 0.928mg 0%
Isoleucine 0.069mg 1.139mg 0%
Leucine 0.105mg 1.659mg 0%
Lysine 0.081mg 0.937mg 0%
Methionine 0.021mg 0.494mg 0%
Phenylalanine 0.065mg 1.169mg 0%
Valine 0.091mg 1.315mg 0%
Histidine 0.031mg 0.632mg 0%
Omega-3 - EPA 0g 0.014g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Sunflower seeds
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
146%
Sunflower seeds
Minerals Daily Need Coverage Score
30%
Okra
207%
Sunflower seeds

Comparison summary

Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 20)
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds is relatively richer in vitamins
Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 1.14g)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Okra
Okra is lower in Saturated fat (difference - 4.429g)
Which food is cheaper?
Okra
Okra is cheaper (difference - $0.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.