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  6. Okra vs. Whey

Okra vs. Whey — In-Depth Nutrition Comparison

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Important differences between Okra and Whey

  • Okra has more Manganese, Vitamin K, Vitamin C, Folate, Vitamin B6, Vitamin B1, Fiber, Copper, and Magnesium, however, Whey has more Vitamin B12.
  • Okra's daily need coverage for Manganese is 34% more.

The food varieties used in the comparison are Okra, raw and Whey, sweet, fluid.

Infographic

Okra vs Whey 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
9
:
1
Whey
Whey
Contains more Calcium +74.5%
Contains more Iron +933.3%
Contains more Magnesium +612.5%
Contains more Phosphorus +32.6%
Contains more Potassium +85.7%
Contains less Sodium -87%
Contains more Zinc +346.2%
Contains more Copper +2625%
Contains more Manganese +78700%
Contains more Selenium +171.4%
Okra
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Whey
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 3% 6% 20% 15% 8% 4% 2% 1% 11%
Contains more Calcium +74.5%
Contains more Iron +933.3%
Contains more Magnesium +612.5%
Contains more Phosphorus +32.6%
Contains more Potassium +85.7%
Contains less Sodium -87%
Contains more Zinc +346.2%
Contains more Copper +2625%
Contains more Manganese +78700%
Contains more Selenium +171.4%

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
9
:
3
Whey
Whey
Contains more Vitamin A +5866.7%
Contains more Vitamin E +∞%
Contains more Vitamin C +22900%
Contains more Vitamin B1 +455.6%
Contains more Vitamin B3 +1251.4%
Contains more Vitamin B6 +593.5%
Contains more Folate +5900%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +163.3%
Contains more Vitamin B5 +56.3%
Contains more Vitamin B12 +∞%
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%
Whey
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 1% 9% 37% 2% 23% 8% 1% 35% 0%
Contains more Vitamin A +5866.7%
Contains more Vitamin E +∞%
Contains more Vitamin C +22900%
Contains more Vitamin B1 +455.6%
Contains more Vitamin B3 +1251.4%
Contains more Vitamin B6 +593.5%
Contains more Folate +5900%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +163.3%
Contains more Vitamin B5 +56.3%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
Okra
3
:
2
Whey
Whey
Contains more Protein +127.1%
Contains more Carbs +44.9%
Contains more Other +60.4%
Contains more Fats +89.5%
Equal in Water - 93.12
Okra
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
Whey
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 g
Contains more Protein +127.1%
Contains more Carbs +44.9%
Contains more Other +60.4%
Contains more Fats +89.5%
Equal in Water - 93.12

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okra
Okra
2
:
1
Whey
Whey
Contains less Saturated Fat -88.7%
Contains more Polyunsaturated fat +145.5%
Contains more Monounsaturated Fat +488.2%
Okra
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Whey
67% 29% 3%
Saturated Fat: 0.23 g
Monounsaturated Fat: 0.1 g
Polyunsaturated fat: 0.011 g
Contains less Saturated Fat -88.7%
Contains more Polyunsaturated fat +145.5%
Contains more Monounsaturated Fat +488.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Okra Whey Opinion
Net carbs 4.25g 5.14g Whey
Protein 1.93g 0.85g Okra
Fats 0.19g 0.36g Whey
Carbs 7.45g 5.14g Okra
Calories 33kcal 27kcal Okra
Starch 0.34g Okra
Fructose 0.57g Okra
Sugar 1.48g 5.14g Okra
Fiber 3.2g 0g Okra
Calcium 82mg 47mg Okra
Iron 0.62mg 0.06mg Okra
Magnesium 57mg 8mg Okra
Phosphorus 61mg 46mg Okra
Potassium 299mg 161mg Okra
Sodium 7mg 54mg Okra
Zinc 0.58mg 0.13mg Okra
Copper 0.109mg 0.004mg Okra
Manganese 0.788mg 0.001mg Okra
Selenium 0.7µg 1.9µg Whey
Vitamin A 716IU 12IU Okra
Vitamin A RAE 36µg 3µg Okra
Vitamin E 0.27mg 0mg Okra
Vitamin C 23mg 0.1mg Okra
Vitamin B1 0.2mg 0.036mg Okra
Vitamin B2 0.06mg 0.158mg Whey
Vitamin B3 1mg 0.074mg Okra
Vitamin B5 0.245mg 0.383mg Whey
Vitamin B6 0.215mg 0.031mg Okra
Folate 60µg 1µg Okra
Vitamin B12 0µg 0.28µg Whey
Vitamin K 31.3µg 0µg Okra
Tryptophan 0.017mg 0.013mg Okra
Threonine 0.065mg 0.054mg Okra
Isoleucine 0.069mg 0.047mg Okra
Leucine 0.105mg 0.078mg Okra
Lysine 0.081mg 0.068mg Okra
Methionine 0.021mg 0.016mg Okra
Phenylalanine 0.065mg 0.027mg Okra
Valine 0.091mg 0.046mg Okra
Histidine 0.031mg 0.016mg Okra
Cholesterol 0mg 2mg Okra
Saturated Fat 0.026g 0.23g Okra
Monounsaturated Fat 0.017g 0.1g Whey
Polyunsaturated fat 0.027g 0.011g Okra

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Whey
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
9%
Whey
Minerals Daily Need Coverage Score
30%
Okra
8%
Whey

Comparison summary

Which food is lower in glycemic index?
Whey
Whey is lower in glycemic index (difference - 43)
Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 3.66g)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 47mg)
Which food is lower in Cholesterol?
Okra
Okra is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.204g)
Which food is cheaper?
Okra
Okra is cheaper (difference - $2.6)
Which food is richer in minerals?
Okra
Okra is relatively richer in minerals
Which food is richer in vitamins?
Okra
Okra is relatively richer in vitamins

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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.