Okra vs. Tamale — In-Depth Nutrition Comparison
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A recap on differences between okra and tamale
- Okra is higher in manganese, vitamin C, vitamin A, vitamin B1, folate, and magnesium, yet tamale is higher in vitamin B12 and selenium.
- Okra covers your daily manganese needs 27% more than tamale.
- The amount of sodium in okra is lower.
Food varieties used in this article are Okra, raw and Tamales (Navajo).
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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 | +159.1% |
| Contains more CalciumCalcium | +182.8% |
| Contains more PotassiumPotassium | +128.2% |
| Contains more CopperCopper | +73% |
| Contains less SodiumSodium | -98.4% |
| Contains more ManganeseManganese | +352.9% |
| Contains more IronIron | +96.8% |
| Contains more ZincZinc | +155.2% |
| Contains more PhosphorusPhosphorus | +62.3% |
| Contains more SeleniumSelenium | +757.1% |
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 | +1252.9% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +300% |
| Contains more Vitamin B5Vitamin B5 | +19.5% |
| Contains more Vitamin B6Vitamin B6 | +50.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +300% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B2Vitamin B2 | +33.3% |
| Contains more Vitamin B3Vitamin B3 | +59% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.788mg | 0.174mg | 27% |
| Vitamin K | 31.3µg | 26% | |
| Vitamin C | 23mg | 1.7mg | 24% |
| Vitamin B12 | 0µg | 0.54µg | 23% |
| Sodium | 7mg | 427mg | 18% |
| Vitamin B1 | 0.2mg | 0.05mg | 13% |
| Saturated fat | 0.026g | 2.396g | 11% |
| Folate | 60µg | 15µg | 11% |
| Selenium | 0.7µg | 6µg | 10% |
| Fats | 0.19g | 6.12g | 9% |
| Protein | 1.93g | 6.28g | 9% |
| Magnesium | 57mg | 22mg | 8% |
| Iron | 0.62mg | 1.22mg | 8% |
| Zinc | 0.58mg | 1.48mg | 8% |
| Monounsaturated fat | 0.017g | 2.739g | 7% |
| Vitamin B6 | 0.215mg | 0.143mg | 6% |
| Calories | 33kcal | 153kcal | 6% |
| Cholesterol | 0mg | 17mg | 6% |
| Phosphorus | 61mg | 99mg | 5% |
| Potassium | 299mg | 131mg | 5% |
| Starch | 0.34g | 12.27g | 5% |
| Copper | 0.109mg | 0.063mg | 5% |
| Calcium | 82mg | 29mg | 5% |
| Polyunsaturated fat | 0.027g | 0.688g | 4% |
| Vitamin A | 36µg | 0µg | 4% |
| Carbs | 7.45g | 18.12g | 4% |
| Vitamin B3 | 1mg | 1.59mg | 4% |
| Vitamin B2 | 0.06mg | 0.08mg | 2% |
| Choline | 12.3mg | 2% | |
| Vitamin E | 0.27mg | 0mg | 2% |
| Fructose | 0.57g | 0.17g | 1% |
| Vitamin B5 | 0.245mg | 0.205mg | 1% |
| Net carbs | 4.25g | 15.02g | N/A |
| Sugar | 1.48g | 0.99g | N/A |
| Fiber | 3.2g | 3.1g | 0% |
| Tryptophan | 0.017mg | 0.052mg | 0% |
| Threonine | 0.065mg | 0.239mg | 0% |
| Isoleucine | 0.069mg | 0.271mg | 0% |
| Leucine | 0.105mg | 0.568mg | 0% |
| Lysine | 0.081mg | 0.427mg | 0% |
| Methionine | 0.021mg | 0.15mg | 0% |
| Phenylalanine | 0.065mg | 0.275mg | 0% |
| Valine | 0.091mg | 0.318mg | 0% |
| Histidine | 0.031mg | 0.196mg | 0% |
| Omega-3 - ALA | 0.029g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +31.5% |
| Contains more ProteinProtein | +225.4% |
| Contains more FatsFats | +3121.1% |
| Contains more CarbsCarbs | +143.2% |
| Contains more OtherOther | +62.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -98.9% |
| Contains more Mono. FatMonounsaturated fat | +16011.8% |
| Contains more Poly. FatPolyunsaturated fat | +2448.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +50% |
| Contains more GlucoseGlucose | +52.4% |
| Contains more FructoseFructose | +235.3% |
| Contains more StarchStarch | +3508.8% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
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~equal in
Galactose
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