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Olive vs Okra - In-Depth Nutrition Comparison

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Differences between Olive and Okra

  • Olive has more Iron, and Copper, while Okra has more Manganese, Vitamin K, Vitamin C, Vitamin B1, Vitamin B6, Folate, and Magnesium.
  • Olive's daily need coverage for Iron is 34% higher.
  • Okra contains 105 times less Sodium than Olive. Olive contains 735mg of Sodium, while Okra contains 7mg.

The food types used in this comparison are Olives, ripe, canned (small-extra large) and Okra, raw.

Infographic

Olive vs Okra 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Olive
3
:
5
Okra
Contains more Iron +432.3%
Contains more Copper +130.3%
Contains more Magnesium +1325%
Contains more Phosphorus +1933.3%
Contains more Potassium +3637.5%
Contains less Sodium -99%
Contains more Zinc +163.6%
Equal in Calcium - 82
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 27% 124% 3% 2% 1% 96% 6% 84%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 25% 24% 41% 27% 27% 1% 16% 37%
Contains more Iron +432.3%
Contains more Copper +130.3%
Contains more Magnesium +1325%
Contains more Phosphorus +1933.3%
Contains more Potassium +3637.5%
Contains less Sodium -99%
Contains more Zinc +163.6%
Equal in Calcium - 82

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Olive
1
:
9
Okra
Contains more Vitamin E +511.1%
Contains more Vitamin A +77.7%
Contains more Vitamin C +2455.6%
Contains more Vitamin B1 +6566.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +2602.7%
Contains more Vitamin B5 +1533.3%
Contains more Vitamin B6 +2288.9%
Contains more Folate +∞%
Contains more Vitamin K +2135.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 33% 0% 3% 1% 0% 1% 1% 3% 0% 0% 4%
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%
Contains more Vitamin E +511.1%
Contains more Vitamin A +77.7%
Contains more Vitamin C +2455.6%
Contains more Vitamin B1 +6566.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +2602.7%
Contains more Vitamin B5 +1533.3%
Contains more Vitamin B6 +2288.9%
Contains more Folate +∞%
Contains more Vitamin K +2135.7%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Olive Okra
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Olive Okra Opinion
Net carbs 3.06g 4.25g Okra
Protein 0.84g 1.93g Okra
Fats 10.68g 0.19g Olive
Carbs 6.26g 7.45g Okra
Calories 115kcal 33kcal Olive
Starch g 0.34g Okra
Fructose g 0.57g Okra
Sugar 0g 1.48g Olive
Fiber 3.2g 3.2g
Calcium 88mg 82mg Olive
Iron 3.3mg 0.62mg Olive
Magnesium 4mg 57mg Okra
Phosphorus 3mg 61mg Okra
Potassium 8mg 299mg Okra
Sodium 735mg 7mg Okra
Zinc 0.22mg 0.58mg Okra
Copper 0.251mg 0.109mg Olive
Vitamin A 403IU 716IU Okra
Vitamin E 1.65mg 0.27mg Olive
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.9mg 23mg Okra
Vitamin B1 0.003mg 0.2mg Okra
Vitamin B2 0mg 0.06mg Okra
Vitamin B3 0.037mg 1mg Okra
Vitamin B5 0.015mg 0.245mg Okra
Vitamin B6 0.009mg 0.215mg Okra
Folate 0µg 60µg Okra
Vitamin B12 0µg 0µg
Vitamin K 1.4µg 31.3µg Okra
Tryptophan mg 0.017mg Okra
Threonine 0.026mg 0.065mg Okra
Isoleucine 0.031mg 0.069mg Okra
Leucine 0.05mg 0.105mg Okra
Lysine 0.032mg 0.081mg Okra
Methionine 0.012mg 0.021mg Okra
Phenylalanine 0.029mg 0.065mg Okra
Valine 0.038mg 0.091mg Okra
Histidine 0.023mg 0.031mg Okra
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 1.415g 0.026g Okra
Monounsaturated Fat 7.888g 0.017g Olive
Polyunsaturated fat 0.911g 0.027g Olive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive Okra
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet Equal

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
6
Olive
33
Okra
Mineral Summary Score
43
Olive
24
Okra

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
5%
Olive
12%
Okra
Carbohydrates
6%
Olive
7%
Okra
Fats
49%
Olive
1%
Okra

Comparison summary

Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 1.48g)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 728mg)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 1.389g)
Which food is cheaper?
Okra
Okra is cheaper (difference - $2.5)
Which food is richer in vitamins?
Okra
Okra is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (N/A)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/nutrients
  2. Okra - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169260/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.