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  6. Okra vs. Sweet roll

Okra vs. Sweet roll — In-Depth Nutrition Comparison

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The main differences between okra and sweet roll

  • Okra is richer in vitamin C, vitamin K, and manganese, yet sweet roll is richer in selenium, vitamin B2, iron, and vitamin E.
  • Daily need coverage for selenium for sweet roll is 30% higher.
  • Okra contains 12 times more vitamin C than sweet roll. Okra contains 23mg of vitamin C, while sweet roll contains 2mg.
  • Okra contains less sodium.

Food types used in this article are Okra, raw and Sweet rolls, cinnamon, commercially prepared with raisins.

Infographic

Okra vs Sweet roll 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
6
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 12% 22% 9.8% 60% 29% 16% 33% 40% 39% 93%
Contains more MagnesiumMagnesium +235.3%
Contains more CalciumCalcium +13.9%
Contains more PotassiumPotassium +169.4%
Contains more CopperCopper +23.9%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +162.7%
Contains more IronIron +158.1%
Contains more PhosphorusPhosphorus +24.6%
Contains more SeleniumSelenium +2328.6%
~equal in Zinc ~0.59mg

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
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 6.7% 21% 40% 0% 81% 61% 45% 24% 25% 18% 11% 54% 23%
Contains more Vitamin CVitamin C +1050%
Contains more Vitamin B6Vitamin B6 +100.9%
Contains more Vitamin KVitamin K +611.4%
Contains more Vitamin AVitamin A +72.2%
Contains more Vitamin EVitamin E +637%
Contains more Vitamin B1Vitamin B1 +62%
Contains more Vitamin B2Vitamin B2 +341.7%
Contains more Vitamin B3Vitamin B3 +138.4%
Contains more Vitamin B5Vitamin B5 +65.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +20%
Contains more CholineCholine +235.8%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Okra Sweet roll DV% diff.
Polyunsaturated fat 0.027g 7.473g 50%
Selenium 0.7µg 17µg 30%
Fats 0.19g 16.4g 25%
Vitamin C 23mg 2mg 23%
Cholesterol 0mg 66mg 22%
Vitamin K 31.3µg 4.4µg 22%
Manganese 0.788mg 0.3mg 21%
Calories 33kcal 372kcal 17%
Vitamin B2 0.06mg 0.265mg 16%
Carbs 7.45g 50.9g 14%
Saturated fat 0.026g 3.079g 14%
Sodium 7mg 304mg 13%
Monounsaturated fat 0.017g 4.797g 12%
Iron 0.62mg 1.6mg 12%
Vitamin E 0.27mg 1.99mg 11%
Vitamin B1 0.2mg 0.324mg 10%
Magnesium 57mg 17mg 10%
Protein 1.93g 6.2g 9%
Vitamin B3 1mg 2.384mg 9%
Vitamin B6 0.215mg 0.107mg 8%
Vitamin B12 0µg 0.14µg 6%
Potassium 299mg 111mg 6%
Choline 12.3mg 41.3mg 5%
Vitamin A 36µg 62µg 3%
Folate 60µg 72µg 3%
Fiber 3.2g 2.4g 3%
Vitamin B5 0.245mg 0.406mg 3%
Phosphorus 61mg 76mg 2%
Copper 0.109mg 0.088mg 2%
Fructose 0.57g 1%
Calcium 82mg 72mg 1%
Net carbs 4.25g 48.5g N/A
Sugar 1.48g 31.73g N/A
Zinc 0.58mg 0.59mg 0%
Starch 0.34g 0%
Tryptophan 0.017mg 0.074mg 0%
Threonine 0.065mg 0.211mg 0%
Isoleucine 0.069mg 0.259mg 0%
Leucine 0.105mg 0.458mg 0%
Lysine 0.081mg 0.243mg 0%
Methionine 0.021mg 0.117mg 0%
Phenylalanine 0.065mg 0.3mg 0%
Valine 0.091mg 0.291mg 0%
Histidine 0.031mg 0.145mg 0%
Omega-3 - DHA 0g 0.004g 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
6% 16% 51% 25% 2%
Protein: 6.2 g
Fats: 16.4 g
Carbs: 50.9 g
Water: 24.8 g
Other: 1.7 g
Contains more WaterWater +261.2%
Contains more ProteinProtein +221.2%
Contains more FatsFats +8531.6%
Contains more CarbsCarbs +583.2%
Contains more OtherOther +100%

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
20% 31% 49%
Saturated fat: Sat. Fat 3.079 g
Monounsaturated fat: Mono. Fat 4.797 g
Polyunsaturated fat: Poly. Fat 7.473 g
Contains less Sat. FatSaturated fat -99.2%
Contains more Mono. FatMonounsaturated fat +28117.6%
Contains more Poly. FatPolyunsaturated fat +27577.8%

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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. Sweet roll - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175034/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.