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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 Potassium +3637.5%
Contains more Magnesium +1325%
Contains more Zinc +163.6%
Contains more Phosphorus +1933.3%
Contains less Sodium -99%
Equal in Calcium - 82
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 124% 27% 1% 3% 84% 6% 2% 96%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 24% 25% 27% 41% 37% 16% 27% 1%
Contains more Iron +432.3%
Contains more Copper +130.3%
Contains more Potassium +3637.5%
Contains more Magnesium +1325%
Contains more Zinc +163.6%
Contains more Phosphorus +1933.3%
Contains less Sodium -99%
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 C +2455.6%
Contains more Vitamin A +77.7%
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 Vitamin K +2135.7%
Contains more Folate +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 3% 25% 33% 0% 1% 0% 1% 1% 3% 0% 4% 0%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 77% 43% 6% 0% 50% 14% 19% 15% 50% 0% 79% 45%
Contains more Vitamin E +511.1%
Contains more Vitamin C +2455.6%
Contains more Vitamin A +77.7%
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 Vitamin K +2135.7%
Contains more Folate +∞%

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 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

Nutrient Olive Okra Opinion
Calories 115 33 Olive
Protein 0.84 1.93 Okra
Fats 10.68 0.19 Olive
Vitamin C 0.9 23 Okra
Net carbs 3.059999942779541 4.25 Okra
Carbs 6.26 7.45 Okra
Cholesterol 0 0
Vitamin D 0 0
Iron 3.3 0.62 Olive
Calcium 88 82 Olive
Potassium 8 299 Okra
Magnesium 4 57 Okra
Sugar 0 1.48 Olive
Fiber 3.2 3.2
Copper 0.251 0.109 Olive
Zinc 0.22 0.58 Okra
Starch 0.34 Okra
Phosphorus 3 61 Okra
Sodium 735 7 Okra
Vitamin A 403 716 Okra
Vitamin E 1.65 0.27 Olive
Vitamin D 0 0
Vitamin B1 0.003 0.2 Okra
Vitamin B2 0 0.06 Okra
Vitamin B3 0.037 1 Okra
Vitamin B5 0.015 0.245 Okra
Vitamin B6 0.009 0.215 Okra
Vitamin B12 0 0
Vitamin K 1.4 31.3 Okra
Folate 0 60 Okra
Trans Fat 0 0
Saturated Fat 1.415 0.026 Okra
Monounsaturated Fat 7.888 0.017 Olive
Polyunsaturated fat 0.911 0.027 Olive
Tryptophan 0.017 Okra
Threonine 0.026 0.065 Okra
Isoleucine 0.031 0.069 Okra
Leucine 0.05 0.105 Okra
Lysine 0.032 0.081 Okra
Methionine 0.012 0.021 Okra
Phenylalanine 0.029 0.065 Okra
Valine 0.038 0.091 Okra
Histidine 0.023 0.031 Okra
Fructose 0.57 Okra

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.