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
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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
Contains
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Calcium
+228%
Contains
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Magnesium
+159.1%
Contains
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Phosphorus
+19.6%
Contains
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Potassium
+76.9%
Contains
less
Sodium
-80%
Contains
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Zinc
+18.4%
Contains
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Copper
+31.3%
Contains
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Iron
+32.3%
Contains
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Calcium
+228%
Contains
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Magnesium
+159.1%
Contains
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Phosphorus
+19.6%
Contains
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Potassium
+76.9%
Contains
less
Sodium
-80%
Contains
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Zinc
+18.4%
Contains
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Copper
+31.3%
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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
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Contains
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Vitamin C
+618.8%
Contains
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Vitamin B1
+181.7%
Contains
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Vitamin B3
+17.5%
Contains
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Vitamin B5
+62.3%
Contains
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Vitamin B6
+190.5%
Contains
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Folate
+215.8%
Contains
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Vitamin K
+33.2%
Contains
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Vitamin A
+497.3%
Contains
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Vitamin E
+40.7%
Contains
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Vitamin B2
+100%
Contains
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Vitamin C
+618.8%
Contains
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Vitamin B1
+181.7%
Contains
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Vitamin B3
+17.5%
Contains
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Vitamin B5
+62.3%
Contains
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Vitamin B6
+190.5%
Contains
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Folate
+215.8%
Contains
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Vitamin K
+33.2%
Contains
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Vitamin A
+497.3%
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Vitamin E
+40.7%
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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.
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| Lower in glycemic index |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 4.25g | 8.69g |
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| Protein | 1.93g | 2.86g |
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| Fats | 0.19g | 0.15g |
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| Carbs | 7.45g | 13.09g |
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| Calories | 33kcal | 65kcal |
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| Starch | 0.34g | g |
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| Fructose | 0.57g | g |
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| Sugar | 1.48g | 3.12g |
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| Fiber | 3.2g | 4.4g |
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| Calcium | 82mg | 25mg |
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| Iron | 0.62mg | 0.82mg |
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| Magnesium | 57mg | 22mg |
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| Phosphorus | 61mg | 51mg |
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| Potassium | 299mg | 169mg |
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| Sodium | 7mg | 35mg |
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| Zinc | 0.58mg | 0.49mg |
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| Copper | 0.109mg | 0.083mg |
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| Vitamin A | 716IU | 4277IU |
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| Vitamin E | 0.27mg | 0.38mg |
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| Vitamin D | 0IU | 0IU | |
| Vitamin D | 0µg | 0µg | |
| Vitamin C | 23mg | 3.2mg |
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| Vitamin B1 | 0.2mg | 0.071mg |
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| Vitamin B2 | 0.06mg | 0.12mg |
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| Vitamin B3 | 1mg | 0.851mg |
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| Vitamin B5 | 0.245mg | 0.151mg |
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| Vitamin B6 | 0.215mg | 0.074mg |
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| Folate | 60µg | 19µg |
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| Vitamin B12 | 0µg | 0µg | |
| Vitamin K | 31.3µg | 23.5µg |
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| Tryptophan | 0.017mg | 0.029mg |
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| Threonine | 0.065mg | 0.115mg |
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| Isoleucine | 0.069mg | 0.139mg |
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| Leucine | 0.105mg | 0.19mg |
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| Lysine | 0.081mg | 0.17mg |
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| Methionine | 0.021mg | 0.034mg |
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| Phenylalanine | 0.065mg | 0.12mg |
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| Valine | 0.091mg | 0.149mg |
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| Histidine | 0.031mg | 0.073mg |
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| Cholesterol | 0mg | 0mg | |
| Trans Fat | 0g | 0g | |
| Saturated Fat | 0.026g | 0.031g |
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| Monounsaturated Fat | 0.017g | 0.01g |
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| Polyunsaturated fat | 0.027g | 0.072g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet |
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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
36
Mineral Summary Score
24
17
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%
17%
Carbohydrates
7%
13%
Fats
1%
1%
Comparison summary
Which food is lower in glycemic index?
Vegetable is lower in glycemic index (difference - 66)
Which food is cheaper?
Vegetable is cheaper (difference - $0.5)
Which food is lower in Sugar?
Okra is lower in Sugar (difference - 1.64g)
Which food contains less Sodium?
Okra contains less Sodium (difference - 28mg)
Which food is lower in Saturated Fat?
Okra is lower in Saturated Fat (difference - 0.005g)
Which food is richer in minerals?
Okra is relatively richer in minerals
Which food is richer in vitamins?
Okra is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)