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  6. Okra vs. Walnut

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 of 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

Okra vs Walnut 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
Okra
0
:
10
Walnut
Walnut
Contains more Calcium +19.5%
Contains more Iron +369.4%
Contains more Magnesium +177.2%
Contains more Phosphorus +467.2%
Contains more Potassium +47.5%
Contains less Sodium -71.4%
Contains more Zinc +432.8%
Contains more Copper +1355%
Contains more Manganese +333.2%
Contains more Selenium +600%
Okra
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Walnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
Contains more Calcium +19.5%
Contains more Iron +369.4%
Contains more Magnesium +177.2%
Contains more Phosphorus +467.2%
Contains more Potassium +47.5%
Contains less Sodium -71.4%
Contains more Zinc +432.8%
Contains more Copper +1355%
Contains more Manganese +333.2%
Contains more Selenium +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.
Okra
Okra
3
:
7
Walnut
Walnut
Contains more Vitamin A +3480%
Contains more Vitamin C +1669.2%
Contains more Vitamin K +1059.3%
Contains more Vitamin E +159.3%
Contains more Vitamin B1 +70.5%
Contains more Vitamin B2 +150%
Contains more Vitamin B3 +12.5%
Contains more Vitamin B5 +132.7%
Contains more Vitamin B6 +149.8%
Contains more Folate +63.3%
Okra
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 43% 6% 0% 77% 50% 14% 19% 15% 50% 45% 0% 79%
Walnut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 14% 0% 5% 86% 35% 22% 35% 124% 74% 0% 7%
Contains more Vitamin A +3480%
Contains more Vitamin C +1669.2%
Contains more Vitamin K +1059.3%
Contains more Vitamin E +159.3%
Contains more Vitamin B1 +70.5%
Contains more Vitamin B2 +150%
Contains more Vitamin B3 +12.5%
Contains more Vitamin B5 +132.7%
Contains more Vitamin B6 +149.8%
Contains more Folate +63.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
Okra
1
:
4
Walnut
Walnut
Contains more Water +2101%
Contains more Protein +689.1%
Contains more Fats +34221.1%
Contains more Carbs +84%
Contains more Other +109.4%
Okra
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
Walnut
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
Contains more Water +2101%
Contains more Protein +689.1%
Contains more Fats +34221.1%
Contains more Carbs +84%
Contains more Other +109.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okra
Okra
1
:
2
Walnut
Walnut
Contains less Saturated Fat -99.6%
Contains more Monounsaturated Fat +52447.1%
Contains more Polyunsaturated fat +174618.5%
Okra
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Walnut
10% 14% 76%
Saturated Fat: 6.126 g
Monounsaturated Fat: 8.933 g
Polyunsaturated fat: 47.174 g
Contains less Saturated Fat -99.6%
Contains more Monounsaturated Fat +52447.1%
Contains more Polyunsaturated fat +174618.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Okra
Okra
3
:
1
Walnut
Walnut
Contains more Starch +466.7%
Contains more Glucose +300%
Contains more Fructose +533.3%
Contains more Sucrose +305%
Okra
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
Walnut
2% 91% 3% 3%
Starch: 0.06 g
Sucrose: 2.43 g
Glucose: 0.08 g
Fructose: 0.09 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +466.7%
Contains more Glucose +300%
Contains more Fructose +533.3%
Contains more Sucrose +305%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Okra Walnut Opinion
Net carbs 4.25g 7.01g Walnut
Protein 1.93g 15.23g Walnut
Fats 0.19g 65.21g Walnut
Carbs 7.45g 13.71g Walnut
Calories 33kcal 654kcal Walnut
Starch 0.34g 0.06g Okra
Fructose 0.57g 0.09g Okra
Sugar 1.48g 2.61g Okra
Fiber 3.2g 6.7g Walnut
Calcium 82mg 98mg Walnut
Iron 0.62mg 2.91mg Walnut
Magnesium 57mg 158mg Walnut
Phosphorus 61mg 346mg Walnut
Potassium 299mg 441mg Walnut
Sodium 7mg 2mg Walnut
Zinc 0.58mg 3.09mg Walnut
Copper 0.109mg 1.586mg Walnut
Manganese 0.788mg 3.414mg Walnut
Selenium 0.7µg 4.9µg Walnut
Vitamin A 716IU 20IU Okra
Vitamin A RAE 36µg 1µg Okra
Vitamin E 0.27mg 0.7mg Walnut
Vitamin C 23mg 1.3mg Okra
Vitamin B1 0.2mg 0.341mg Walnut
Vitamin B2 0.06mg 0.15mg Walnut
Vitamin B3 1mg 1.125mg Walnut
Vitamin B5 0.245mg 0.57mg Walnut
Vitamin B6 0.215mg 0.537mg Walnut
Folate 60µg 98µg Walnut
Vitamin K 31.3µg 2.7µg Okra
Tryptophan 0.017mg 0.17mg Walnut
Threonine 0.065mg 0.596mg Walnut
Isoleucine 0.069mg 0.625mg Walnut
Leucine 0.105mg 1.17mg Walnut
Lysine 0.081mg 0.424mg Walnut
Methionine 0.021mg 0.236mg Walnut
Phenylalanine 0.065mg 0.711mg Walnut
Valine 0.091mg 0.753mg Walnut
Histidine 0.031mg 0.391mg Walnut
Saturated Fat 0.026g 6.126g Okra
Monounsaturated Fat 0.017g 8.933g Walnut
Polyunsaturated fat 0.027g 47.174g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Walnut
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
33%
Okra
33%
Walnut
Minerals Daily Need Coverage Score
30%
Okra
152%
Walnut

Comparison summary

Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is richer in vitamins?
Walnut
Walnut is relatively richer in vitamins
Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 1.13g)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 6.1g)
Which food is cheaper?
Okra
Okra is cheaper (difference - $4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.