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Okra vs. Veggie burger — In-Depth Nutrition Comparison

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A recap on 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

Okra vs Veggie burger 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
1
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 40% 41% 29% 90% 67% 34% 88% 74% 124% 123%
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%
~equal in Magnesium ~56mg

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
4
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 15% 0.33% 4.6% 0% 663% 56% 70% 17% 70% 251% 11% 93% 11%
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%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
1
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
16% 6% 14% 61% 3%
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
Okra
1
37% 24% 39%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.017 g
Polyunsaturated fat: Poly. Fat 0.027 g
27% 34% 39%
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
Okra
2
19% 33% 17% 31%
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
84% 9% 4% 2%
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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Okra Veggie burger
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok

All nutrients comparison - raw data values

Nutrient Okra Veggie burger 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Veggie burger
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
29%
Okra
97%
Veggie burger
Minerals Daily Need Coverage Score
30%
Okra
71%
Veggie burger

Comparison summary

Which food is lower in Sugar?
Veggie burger
Veggie burger is lower in Sugar (difference - 0.41g)
Which food is lower in glycemic index?
Veggie burger
Veggie burger is lower in glycemic index (difference - 59)
Which food is cheaper?
Veggie burger
Veggie burger is cheaper (difference - $1)
Which food is richer in minerals?
Veggie burger
Veggie burger is relatively richer in minerals
Which food is richer in vitamins?
Veggie burger
Veggie burger is relatively richer in vitamins
Which food is lower in Cholesterol?
Okra
Okra is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 562mg)
Which food is lower in Saturated fat?
Okra
Okra is lower in Saturated fat (difference - 1.414g)

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. Veggie burger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174287/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.