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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.
  • 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
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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" 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 Potassium +76.9%
Contains more Magnesium +159.1%
Contains more Copper +31.3%
Contains more Zinc +18.4%
Contains more Phosphorus +19.6%
Contains less Sodium -80%
Contains more Iron +32.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 24% 25% 27% 41% 37% 16% 27% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 31% 8% 15% 16% 28% 14% 22% 5%
Contains more Calcium +228%
Contains more Potassium +76.9%
Contains more Magnesium +159.1%
Contains more Copper +31.3%
Contains more Zinc +18.4%
Contains more Phosphorus +19.6%
Contains less Sodium -80%
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 Vitamin K +33.2%
Contains more Folate +215.8%
Contains more Vitamin A +497.3%
Contains more Vitamin E +40.7%
Contains more Vitamin B2 +100%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 77% 43% 6% 0% 50% 14% 19% 15% 50% 0% 79% 45%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 11% 257% 8% 0% 18% 28% 16% 10% 18% 0% 59% 15%
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 Vitamin K +33.2%
Contains more Folate +215.8%
Contains more Vitamin A +497.3%
Contains more Vitamin E +40.7%
Contains more Vitamin B2 +100%

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 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

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in glycemic index?
Vegetable
Vegetable is lower in glycemic index (difference - 45)
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)

All nutrients comparison - raw data values

Nutrient Okra Vegetable Opinion
Calories 33 65 Vegetable
Protein 1.93 2.86 Vegetable
Fats 0.19 0.15 Okra
Vitamin C 23 3.2 Okra
Net carbs 4.25 8.6899995803833 Vegetable
Carbs 7.45 13.09 Vegetable
Cholesterol 0 0
Vitamin D 0 0
Iron 0.62 0.82 Vegetable
Calcium 82 25 Okra
Potassium 299 169 Okra
Magnesium 57 22 Okra
Sugar 1.48 3.12 Okra
Fiber 3.2 4.4 Vegetable
Copper 0.109 0.083 Okra
Zinc 0.58 0.49 Okra
Starch 0.34 Okra
Phosphorus 61 51 Okra
Sodium 7 35 Okra
Vitamin A 716 4277 Vegetable
Vitamin E 0.27 0.38 Vegetable
Vitamin D 0 0
Vitamin B1 0.2 0.071 Okra
Vitamin B2 0.06 0.12 Vegetable
Vitamin B3 1 0.851 Okra
Vitamin B5 0.245 0.151 Okra
Vitamin B6 0.215 0.074 Okra
Vitamin B12 0 0
Vitamin K 31.3 23.5 Okra
Folate 60 19 Okra
Trans Fat 0 0
Saturated Fat 0.026 0.031 Okra
Monounsaturated Fat 0.017 0.01 Okra
Polyunsaturated fat 0.027 0.072 Vegetable
Tryptophan 0.017 0.029 Vegetable
Threonine 0.065 0.115 Vegetable
Isoleucine 0.069 0.139 Vegetable
Leucine 0.105 0.19 Vegetable
Lysine 0.081 0.17 Vegetable
Methionine 0.021 0.034 Vegetable
Phenylalanine 0.065 0.12 Vegetable
Valine 0.091 0.149 Vegetable
Histidine 0.031 0.073 Vegetable
Fructose 0.57 Okra

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.