Okra vs. Waffle — In-Depth Nutrition Comparison
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A recap on differences between okra and waffle
- Okra is higher in vitamin C and manganese, yet waffle is higher in selenium, vitamin B2, iron, phosphorus, and calcium.
- Waffle covers your daily selenium needs 83% more than okra.
- Okra contains 58 times more vitamin C than waffle. While okra contains 23mg of vitamin C, waffle contains only 0.4mg.
- The amount of sodium in okra is lower.
Food varieties used in this article are Okra, raw and Waffles, plain, prepared from recipe.
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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 more MagnesiumMagnesium | +200% |
| Contains more PotassiumPotassium | +88.1% |
| Contains more CopperCopper | +75.8% |
| Contains less SodiumSodium | -98.6% |
| Contains more ManganeseManganese | +197.4% |
| Contains more CalciumCalcium | +211% |
| Contains more IronIron | +272.6% |
| Contains more ZincZinc | +17.2% |
| Contains more PhosphorusPhosphorus | +211.5% |
| Contains more SeleniumSelenium | +6500% |
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 | +5650% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B6Vitamin B6 | +283.9% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +30.4% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +80.6% |
| Contains more Vitamin B1Vitamin B1 | +31.5% |
| Contains more Vitamin B2Vitamin B2 | +478.3% |
| Contains more Vitamin B3Vitamin B3 | +107.3% |
| Contains more Vitamin B5Vitamin B5 | +98% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 0.7µg | 46.2µg | 83% |
| Polyunsaturated fat | 0.027g | 6.785g | 45% |
| Vitamin K | 31.3µg | 26% | |
| Vitamin C | 23mg | 0.4mg | 25% |
| Cholesterol | 0mg | 69mg | 23% |
| Manganese | 0.788mg | 0.265mg | 23% |
| Vitamin B2 | 0.06mg | 0.347mg | 22% |
| Sodium | 7mg | 511mg | 22% |
| Fats | 0.19g | 14.1g | 21% |
| Iron | 0.62mg | 2.31mg | 21% |
| Phosphorus | 61mg | 190mg | 18% |
| Calcium | 82mg | 255mg | 17% |
| Saturated fat | 0.026g | 2.866g | 13% |
| Calories | 33kcal | 291kcal | 13% |
| Fiber | 3.2g | 13% | |
| Protein | 1.93g | 7.9g | 12% |
| Vitamin B6 | 0.215mg | 0.056mg | 12% |
| Vitamin B12 | 0µg | 0.25µg | 10% |
| Monounsaturated fat | 0.017g | 3.521g | 9% |
| Magnesium | 57mg | 19mg | 9% |
| Carbs | 7.45g | 32.9g | 8% |
| Vitamin B3 | 1mg | 2.073mg | 7% |
| Vitamin B5 | 0.245mg | 0.485mg | 5% |
| Vitamin B1 | 0.2mg | 0.263mg | 5% |
| Copper | 0.109mg | 0.062mg | 5% |
| Potassium | 299mg | 159mg | 4% |
| Folate | 60µg | 46µg | 4% |
| Vitamin A | 36µg | 65µg | 3% |
| Vitamin E | 0.27mg | 2% | |
| Choline | 12.3mg | 2% | |
| Fructose | 0.57g | 1% | |
| Zinc | 0.58mg | 0.68mg | 1% |
| Net carbs | 4.25g | 32.9g | N/A |
| Sugar | 1.48g | N/A | |
| Starch | 0.34g | 0% | |
| Tryptophan | 0.017mg | 0.099mg | 0% |
| Threonine | 0.065mg | 0.289mg | 0% |
| Isoleucine | 0.069mg | 0.362mg | 0% |
| Leucine | 0.105mg | 0.63mg | 0% |
| Lysine | 0.081mg | 0.384mg | 0% |
| Methionine | 0.021mg | 0.179mg | 0% |
| Phenylalanine | 0.065mg | 0.395mg | 0% |
| Valine | 0.091mg | 0.409mg | 0% |
| Histidine | 0.031mg | 0.187mg | 0% |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - DHA | 0g | 0.006g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +113.3% |
| Contains more ProteinProtein | +309.3% |
| Contains more FatsFats | +7321.1% |
| Contains more CarbsCarbs | +341.6% |
| Contains more OtherOther | +264.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -99.1% |
| Contains more Mono. FatMonounsaturated fat | +20611.8% |
| Contains more Poly. FatPolyunsaturated fat | +25029.6% |
