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  6. Okra vs. Vanilla extract

Okra vs. Vanilla extract — In-Depth Nutrition Comparison

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How are okra and vanilla extract different?

  • Okra is higher than vanilla extract in vitamin K, vitamin C, manganese, vitamin B1, folate, vitamin B6, vitamin A, fiber, magnesium, and phosphorus.
  • Okra covers your daily need for vitamin K, 26% more than vanilla extract.

Okra, raw and Vanilla extract types were used in this article.

Infographic

Okra vs Vanilla extract 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
10
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% 3.3% 13% 4.5% 24% 3% 2.6% 1.2% 30% 0%
Contains more MagnesiumMagnesium +375%
Contains more CalciumCalcium +645.5%
Contains more PotassiumPotassium +102%
Contains more IronIron +416.7%
Contains more CopperCopper +51.4%
Contains more ZincZinc +427.3%
Contains more PhosphorusPhosphorus +916.7%
Contains less SodiumSodium -22.2%
Contains more ManganeseManganese +242.6%
Contains more SeleniumSelenium +∞%

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
10
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 0% 0% 0% 0% 2.8% 22% 8% 2.1% 6% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1718.2%
Contains more Vitamin B3Vitamin B3 +135.3%
Contains more Vitamin B5Vitamin B5 +600%
Contains more Vitamin B6Vitamin B6 +726.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +58.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Okra Vanilla extract DV% diff.
Vitamin C 23mg 0mg 26%
Vitamin K 31.3µg 0µg 26%
Manganese 0.788mg 0.23mg 24%
Vitamin B1 0.2mg 0.011mg 16%
Folate 60µg 0µg 15%
Vitamin B6 0.215mg 0.026mg 15%
Fiber 3.2g 0g 13%
Calories 33kcal 288kcal 13%
Magnesium 57mg 12mg 11%
Phosphorus 61mg 6mg 8%
Calcium 82mg 11mg 7%
Iron 0.62mg 0.12mg 6%
Potassium 299mg 148mg 4%
Protein 1.93g 0.06g 4%
Copper 0.109mg 0.072mg 4%
Zinc 0.58mg 0.11mg 4%
Vitamin B5 0.245mg 0.035mg 4%
Vitamin A 36µg 0µg 4%
Vitamin B3 1mg 0.425mg 4%
Vitamin B2 0.06mg 0.095mg 3%
Choline 12.3mg 2%
Carbs 7.45g 12.65g 2%
Vitamin E 0.27mg 0mg 2%
Selenium 0.7µg 0µg 1%
Fructose 0.57g 1%
Fats 0.19g 0.06g 0%
Net carbs 4.25g 12.65g N/A
Sugar 1.48g 12.65g N/A
Starch 0.34g 0%
Sodium 7mg 9mg 0%
Saturated fat 0.026g 0.01g 0%
Monounsaturated fat 0.017g 0.01g 0%
Polyunsaturated fat 0.027g 0.004g 0%
Tryptophan 0.017mg 0%
Threonine 0.065mg 0%
Isoleucine 0.069mg 0%
Leucine 0.105mg 0%
Lysine 0.081mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.065mg 0%
Valine 0.091mg 0%
Histidine 0.031mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
Okra
3
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
13% 53% 35%
Protein: 0.06 g
Fats: 0.06 g
Carbs: 12.65 g
Water: 52.58 g
Other: 34.65 g
Contains more ProteinProtein +3116.7%
Contains more FatsFats +216.7%
Contains more WaterWater +70.4%
Contains more CarbsCarbs +69.8%
Contains more OtherOther +3976.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okra
Okra
2
37% 24% 39%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.017 g
Polyunsaturated fat: Poly. Fat 0.027 g
42% 42% 17%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.004 g
Contains more Mono. FatMonounsaturated fat +70%
Contains more Poly. FatPolyunsaturated fat +575%
Contains less Sat. FatSaturated fat -61.5%

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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. Vanilla extract - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173471/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.