Okra vs. Veggie burger — In-Depth Nutrition Comparison
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A recap on the differences between okra and veggie burgers
- Okra is higher in vitamin K and vitamin C, yet veggie burgers are higher in vitamin B1, vitamin B12, selenium, iron, phosphorus, vitamin B3, and folate.
- Veggie burgers cover your daily vitamin B1 needs 204% more than okra.
- Okra contains 7 times more vitamin K than veggie burgers. While okra contains 31.3µg of vitamin K, veggie burgers contain only 4.2µg.
- The amount of sodium in okra is lower.
Food varieties used in this article are Okra, raw and Veggie burgers or soyburgers, unprepared.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains less SodiumSodium | -98.8% |
| Contains more CalciumCalcium | +65.9% |
| Contains more PotassiumPotassium | +11.4% |
| Contains more IronIron | +288.7% |
| Contains more CopperCopper | +83.5% |
| Contains more ZincZinc | +117.2% |
| Contains more PhosphorusPhosphorus | +237.7% |
| Contains more ManganeseManganese | +20.7% |
| Contains more SeleniumSelenium | +3128.6% |
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 | +411.1% |
| Contains more Vitamin AVitamin A | +3500% |
| Contains more Vitamin EVitamin E | +17.4% |
| Contains more Vitamin KVitamin K | +645.2% |
| Contains more Vitamin B1Vitamin B1 | +1225.5% |
| Contains more Vitamin B2Vitamin B2 | +306.7% |
| Contains more Vitamin B3Vitamin B3 | +275.3% |
| Contains more Vitamin B5Vitamin B5 | +18% |
| Contains more Vitamin B6Vitamin B6 | +40.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +106.7% |
| Contains more CholineCholine | +57.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.2mg | 2.651mg | 204% |
| Vitamin B12 | 0µg | 2.01µg | 84% |
| Selenium | 0.7µg | 22.6µg | 40% |
| Protein | 1.93g | 15.7g | 28% |
| Sodium | 7mg | 569mg | 24% |
| Vitamin K | 31.3µg | 4.2µg | 23% |
| Iron | 0.62mg | 2.41mg | 22% |
| Phosphorus | 61mg | 206mg | 21% |
| Vitamin C | 23mg | 4.5mg | 21% |
| Vitamin B3 | 1mg | 3.753mg | 17% |
| Folate | 60µg | 124µg | 16% |
| Vitamin B2 | 0.06mg | 0.244mg | 14% |
| Polyunsaturated fat | 0.027g | 2.023g | 13% |
| Copper | 0.109mg | 0.2mg | 10% |
| Fats | 0.19g | 6.3g | 9% |
| Manganese | 0.788mg | 0.951mg | 7% |
| Vitamin B6 | 0.215mg | 0.303mg | 7% |
| Calories | 33kcal | 177kcal | 7% |
| Fiber | 3.2g | 4.9g | 7% |
| Saturated fat | 0.026g | 1.44g | 6% |
| Zinc | 0.58mg | 1.26mg | 6% |
| Calcium | 82mg | 136mg | 5% |
| Monounsaturated fat | 0.017g | 1.778g | 4% |
| Vitamin A | 36µg | 1µg | 4% |
| Cholesterol | 0mg | 5mg | 2% |
| Carbs | 7.45g | 14.27g | 2% |
| Starch | 0.34g | 5.78g | 2% |
| Potassium | 299mg | 333mg | 1% |
| Fructose | 0.57g | 0.13g | 1% |
| Choline | 12.3mg | 19.4mg | 1% |
| Vitamin B5 | 0.245mg | 0.289mg | 1% |
| Net carbs | 4.25g | 9.37g | N/A |
| Magnesium | 57mg | 56mg | 0% |
| Sugar | 1.48g | 1.07g | N/A |
| Vitamin E | 0.27mg | 0.23mg | 0% |
| Tryptophan | 0.017mg | 0.162mg | 0% |
| Threonine | 0.065mg | 0.605mg | 0% |
| Isoleucine | 0.069mg | 0.78mg | 0% |
| Leucine | 0.105mg | 1.399mg | 0% |
| Lysine | 0.081mg | 1.004mg | 0% |
| Methionine | 0.021mg | 0.291mg | 0% |
| Phenylalanine | 0.065mg | 0.885mg | 0% |
| Valine | 0.091mg | 0.89mg | 0% |
| Histidine | 0.031mg | 0.465mg | 0% |
| Omega-3 - ALA | 0.081g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.93 g
Fats:
0.19 g
Carbs:
7.45 g
Water:
89.58 g
Other:
0.85 g
Protein:
15.7 g
Fats:
6.3 g
Carbs:
14.27 g
Water:
61.21 g
Other:
2.52 g
| Contains more WaterWater | +46.3% |
| Contains more ProteinProtein | +713.5% |
| Contains more FatsFats | +3215.8% |
| Contains more CarbsCarbs | +91.5% |
| Contains more OtherOther | +196.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.026 g
Monounsaturated fat:
Mono. Fat
0.017 g
Polyunsaturated fat:
Poly. Fat
0.027 g
Saturated fat:
Sat. Fat
1.44 g
Monounsaturated fat:
Mono. Fat
1.778 g
Polyunsaturated fat:
Poly. Fat
2.023 g
| Contains less Sat. FatSaturated fat | -98.2% |
| Contains more Mono. FatMonounsaturated fat | +10358.8% |
| Contains more Poly. FatPolyunsaturated fat | +7392.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0.34 g
Sucrose:
0.6 g
Glucose:
0.32 g
Fructose:
0.57 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
5.78 g
Sucrose:
0.62 g
Glucose:
0.26 g
Fructose:
0.13 g
Lactose:
0.06 g
Maltose:
0 g
Galactose:
0 g
| Contains more GlucoseGlucose | +23.1% |
| Contains more FructoseFructose | +338.5% |
| Contains more StarchStarch | +1600% |
| Contains more LactoseLactose | +∞% |
~equal in
Sucrose
~0.62g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
