Okra vs. Walnut — In-Depth Nutrition Comparison
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Summary of differences between okra and walnut
- Okra has more vitamin C and vitamin K; however, walnut is higher in copper, manganese, phosphorus, iron, vitamin B6, magnesium, and zinc.
- Walnut covers your daily need for copper, 164% more than okra.
- Okra has 18 times more vitamin C than walnut. While okra has 23mg of vitamin C, walnut has only 1.3mg.
- Okra has less saturated fat.
These are the specific foods used in this comparison Okra, raw and Nuts, walnuts, english.
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 more MagnesiumMagnesium | +177.2% |
| Contains more CalciumCalcium | +19.5% |
| Contains more PotassiumPotassium | +47.5% |
| Contains more IronIron | +369.4% |
| Contains more CopperCopper | +1355% |
| Contains more ZincZinc | +432.8% |
| Contains more PhosphorusPhosphorus | +467.2% |
| Contains less SodiumSodium | -71.4% |
| Contains more ManganeseManganese | +333.2% |
| Contains more SeleniumSelenium | +600% |
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 | +1669.2% |
| Contains more Vitamin AVitamin A | +3500% |
| Contains more Vitamin KVitamin K | +1059.3% |
| Contains more Vitamin EVitamin E | +159.3% |
| Contains more Vitamin B1Vitamin B1 | +70.5% |
| Contains more Vitamin B2Vitamin B2 | +150% |
| Contains more Vitamin B3Vitamin B3 | +12.5% |
| Contains more Vitamin B5Vitamin B5 | +132.7% |
| Contains more Vitamin B6Vitamin B6 | +149.8% |
| Contains more FolateFolate | +63.3% |
| Contains more CholineCholine | +218.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 0.027g | 47.174g | 314% |
| Copper | 0.109mg | 1.586mg | 164% |
| Manganese | 0.788mg | 3.414mg | 114% |
| Fats | 0.19g | 65.21g | 100% |
| Phosphorus | 61mg | 346mg | 41% |
| Calories | 33kcal | 654kcal | 31% |
| Iron | 0.62mg | 2.91mg | 29% |
| Saturated fat | 0.026g | 6.126g | 28% |
| Protein | 1.93g | 15.23g | 27% |
| Vitamin B6 | 0.215mg | 0.537mg | 25% |
| Vitamin C | 23mg | 1.3mg | 24% |
| Magnesium | 57mg | 158mg | 24% |
| Vitamin K | 31.3µg | 2.7µg | 24% |
| Zinc | 0.58mg | 3.09mg | 23% |
| Monounsaturated fat | 0.017g | 8.933g | 22% |
| Fiber | 3.2g | 6.7g | 14% |
| Vitamin B1 | 0.2mg | 0.341mg | 12% |
| Folate | 60µg | 98µg | 10% |
| Selenium | 0.7µg | 4.9µg | 8% |
| Vitamin B2 | 0.06mg | 0.15mg | 7% |
| Vitamin B5 | 0.245mg | 0.57mg | 7% |
| Choline | 12.3mg | 39.2mg | 5% |
| Vitamin A | 36µg | 1µg | 4% |
| Potassium | 299mg | 441mg | 4% |
| Vitamin E | 0.27mg | 0.7mg | 3% |
| Carbs | 7.45g | 13.71g | 2% |
| Calcium | 82mg | 98mg | 2% |
| Fructose | 0.57g | 0.09g | 1% |
| Vitamin B3 | 1mg | 1.125mg | 1% |
| Net carbs | 4.25g | 7.01g | N/A |
| Sugar | 1.48g | 2.61g | N/A |
| Starch | 0.34g | 0.06g | 0% |
| Sodium | 7mg | 2mg | 0% |
| Tryptophan | 0.017mg | 0.17mg | 0% |
| Threonine | 0.065mg | 0.596mg | 0% |
| Isoleucine | 0.069mg | 0.625mg | 0% |
| Leucine | 0.105mg | 1.17mg | 0% |
| Lysine | 0.081mg | 0.424mg | 0% |
| Methionine | 0.021mg | 0.236mg | 0% |
| Phenylalanine | 0.065mg | 0.711mg | 0% |
| Valine | 0.091mg | 0.753mg | 0% |
| Histidine | 0.031mg | 0.391mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +2101% |
| Contains more ProteinProtein | +689.1% |
| Contains more FatsFats | +34221.1% |
| Contains more CarbsCarbs | +84% |
| Contains more OtherOther | +109.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -99.6% |
| Contains more Mono. FatMonounsaturated fat | +52447.1% |
| Contains more Poly. FatPolyunsaturated fat | +174618.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +466.7% |
| Contains more GlucoseGlucose | +300% |
| Contains more FructoseFructose | +533.3% |
| Contains more SucroseSucrose | +305% |
~equal in
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Maltose
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