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Okra vs Vegetable - In-Depth Nutrition Comparison

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Important differences between Okra and Vegetable

  • Okra has more Vitamin C, Manganese, Vitamin B6, Vitamin B1, Folate, Magnesium, Vitamin K, and Calcium, however Vegetable has more Vitamin A RAE.
  • Okra's daily need coverage for Vitamin C is 22% more.
  • Okra has 3 times more Calcium than Vegetable. Okra has 82mg of Calcium, while Vegetable has 25mg.

The food varieties used in the comparison are Okra, raw and Vegetables, mixed, frozen, cooked, boiled, drained, without salt.

Infographic

Okra vs Vegetable 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Okra
7
:
Contains more Calcium +228%
Contains more Magnesium +159.1%
Contains more Phosphorus +19.6%
Contains more Potassium +76.9%
Contains less Sodium -80%
Contains more Zinc +18.4%
Contains more Copper +31.3%
Contains more Iron +32.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 25% 24% 41% 27% 27% 1% 16% 37%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 31% 16% 22% 15% 5% 14% 28%
Contains more Calcium +228%
Contains more Magnesium +159.1%
Contains more Phosphorus +19.6%
Contains more Potassium +76.9%
Contains less Sodium -80%
Contains more Zinc +18.4%
Contains more Copper +31.3%
Contains more Iron +32.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Okra
7
:
Contains more Vitamin C +618.8%
Contains more Vitamin B1 +181.7%
Contains more Vitamin B3 +17.5%
Contains more Vitamin B5 +62.3%
Contains more Vitamin B6 +190.5%
Contains more Folate +215.8%
Contains more Vitamin K +33.2%
Contains more Vitamin A +497.3%
Contains more Vitamin E +40.7%
Contains more Vitamin B2 +100%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 43% 6% 0% 77% 50% 14% 19% 15% 50% 45% 0% 79%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 257% 8% 0% 11% 18% 28% 16% 10% 18% 15% 0% 59%
Contains more Vitamin C +618.8%
Contains more Vitamin B1 +181.7%
Contains more Vitamin B3 +17.5%
Contains more Vitamin B5 +62.3%
Contains more Vitamin B6 +190.5%
Contains more Folate +215.8%
Contains more Vitamin K +33.2%
Contains more Vitamin A +497.3%
Contains more Vitamin E +40.7%
Contains more Vitamin B2 +100%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Okra Vegetable
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Okra Vegetable Opinion
Net carbs 4.25g 8.69g Vegetable
Protein 1.93g 2.86g Vegetable
Fats 0.19g 0.15g Okra
Carbs 7.45g 13.09g Vegetable
Calories 33kcal 65kcal Vegetable
Starch 0.34g g Okra
Fructose 0.57g g Okra
Sugar 1.48g 3.12g Okra
Fiber 3.2g 4.4g Vegetable
Calcium 82mg 25mg Okra
Iron 0.62mg 0.82mg Vegetable
Magnesium 57mg 22mg Okra
Phosphorus 61mg 51mg Okra
Potassium 299mg 169mg Okra
Sodium 7mg 35mg Okra
Zinc 0.58mg 0.49mg Okra
Copper 0.109mg 0.083mg Okra
Vitamin A 716IU 4277IU Vegetable
Vitamin E 0.27mg 0.38mg Vegetable
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 23mg 3.2mg Okra
Vitamin B1 0.2mg 0.071mg Okra
Vitamin B2 0.06mg 0.12mg Vegetable
Vitamin B3 1mg 0.851mg Okra
Vitamin B5 0.245mg 0.151mg Okra
Vitamin B6 0.215mg 0.074mg Okra
Folate 60µg 19µg Okra
Vitamin B12 0µg 0µg
Vitamin K 31.3µg 23.5µg Okra
Tryptophan 0.017mg 0.029mg Vegetable
Threonine 0.065mg 0.115mg Vegetable
Isoleucine 0.069mg 0.139mg Vegetable
Leucine 0.105mg 0.19mg Vegetable
Lysine 0.081mg 0.17mg Vegetable
Methionine 0.021mg 0.034mg Vegetable
Phenylalanine 0.065mg 0.12mg Vegetable
Valine 0.091mg 0.149mg Vegetable
Histidine 0.031mg 0.073mg Vegetable
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.026g 0.031g Okra
Monounsaturated Fat 0.017g 0.01g Okra
Polyunsaturated fat 0.027g 0.072g Vegetable

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Vegetable
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
33
Okra
36
Vegetable
Mineral Summary Score
24
Okra
17
Vegetable

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
12%
Okra
17%
Vegetable
Carbohydrates
7%
Okra
13%
Vegetable
Fats
1%
Okra
1%
Vegetable

Comparison summary

Which food is lower in glycemic index?
Vegetable
Vegetable is lower in glycemic index (difference - 66)
Which food is cheaper?
Vegetable
Vegetable is cheaper (difference - $0.5)
Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 1.64g)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 28mg)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.005g)
Which food is richer in minerals?
Okra
Okra is relatively richer in minerals
Which food is richer in vitamins?
Okra
Okra is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Okra - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169260/nutrients
  2. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.