Prunes vs. Okra — In-Depth Nutrition Comparison
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How are prunes and okra different?
- Prunes are higher in vitamin K, copper, fiber, potassium, vitamin B2, and vitamin B3; however, okra is richer in vitamin C, manganese, folate, and vitamin B1.
- Daily need coverage for vitamin C for okra is 25% higher.
- Prunes contain 3 times more vitamin B2 than okra. While prunes contain 0.186mg of vitamin B2, okra contains only 0.06mg.
Plums, dried (prunes), uncooked and Okra, raw are the varieties used in this article.
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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 PotassiumPotassium | +144.8% |
| Contains more IronIron | +50% |
| Contains more CopperCopper | +157.8% |
| Contains more PhosphorusPhosphorus | +13.1% |
| Contains less SodiumSodium | -71.4% |
| Contains more MagnesiumMagnesium | +39% |
| Contains more CalciumCalcium | +90.7% |
| Contains more ZincZinc | +31.8% |
| Contains more ManganeseManganese | +163.5% |
| Contains more SeleniumSelenium | +133.3% |
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 EVitamin E | +59.3% |
| Contains more Vitamin B2Vitamin B2 | +210% |
| Contains more Vitamin B3Vitamin B3 | +88.2% |
| Contains more Vitamin B5Vitamin B5 | +72.2% |
| Contains more Vitamin KVitamin K | +90.1% |
| Contains more Vitamin CVitamin C | +3733.3% |
| Contains more Vitamin B1Vitamin B1 | +292.2% |
| Contains more FolateFolate | +1400% |
| Contains more CholineCholine | +21.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +13% |
| Contains more FatsFats | +100% |
| Contains more CarbsCarbs | +757.4% |
| Contains more OtherOther | +210.6% |
| Contains more WaterWater | +189.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +211.8% |
| Contains more Poly. FatPolyunsaturated fat | +129.6% |
| Contains less Sat. FatSaturated fat | -70.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +1402.9% |
| Contains more GlucoseGlucose | +7856.3% |
| Contains more FructoseFructose | +2084.2% |
| Contains more MaltoseMaltose | +∞% |
| Contains more SucroseSucrose | +300% |
~equal in
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Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin C | 0.6mg | 23mg | 25% |
| Vitamin K | 59.5µg | 31.3µg | 24% |
| Manganese | 0.299mg | 0.788mg | 21% |
| Carbs | 63.88g | 7.45g | 19% |
| Copper | 0.281mg | 0.109mg | 19% |
| Fiber | 7.1g | 3.2g | 16% |
| Fructose | 12.45g | 0.57g | 15% |
| Folate | 4µg | 60µg | 14% |
| Potassium | 732mg | 299mg | 13% |
| Vitamin B1 | 0.051mg | 0.2mg | 12% |
| Vitamin B2 | 0.186mg | 0.06mg | 10% |
| Calories | 240kcal | 33kcal | 10% |
| Vitamin B3 | 1.882mg | 1mg | 6% |
| Calcium | 43mg | 82mg | 4% |
| Iron | 0.93mg | 0.62mg | 4% |
| Magnesium | 41mg | 57mg | 4% |
| Vitamin B5 | 0.422mg | 0.245mg | 4% |
| Starch | 5.11g | 0.34g | 2% |
| Vitamin B6 | 0.205mg | 0.215mg | 1% |
| Zinc | 0.44mg | 0.58mg | 1% |
| Phosphorus | 69mg | 61mg | 1% |
| Vitamin E | 0.43mg | 0.27mg | 1% |
| Selenium | 0.3µg | 0.7µg | 1% |
| Protein | 2.18g | 1.93g | 1% |
| Fats | 0.38g | 0.19g | 0% |
| Net carbs | 56.78g | 4.25g | N/A |
| Sugar | 38.13g | 1.48g | N/A |
| Sodium | 2mg | 7mg | 0% |
| Vitamin A | 39µg | 36µg | 0% |
| Choline | 10.1mg | 12.3mg | 0% |
| Saturated fat | 0.088g | 0.026g | 0% |
| Monounsaturated fat | 0.053g | 0.017g | 0% |
| Polyunsaturated fat | 0.062g | 0.027g | 0% |
| Tryptophan | 0.025mg | 0.017mg | 0% |
| Threonine | 0.049mg | 0.065mg | 0% |
| Isoleucine | 0.041mg | 0.069mg | 0% |
| Leucine | 0.066mg | 0.105mg | 0% |
| Lysine | 0.05mg | 0.081mg | 0% |
| Methionine | 0.016mg | 0.021mg | 0% |
| Phenylalanine | 0.052mg | 0.065mg | 0% |
| Valine | 0.056mg | 0.091mg | 0% |
| Histidine | 0.027mg | 0.031mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
26%
29%
Minerals Daily Need Coverage Score
32%
30%
Comparison summary
Which food contains less Sodium?
Prunes contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Prunes is lower in glycemic index (difference - 29)
Which food is lower in Sugar?
Okra is lower in Sugar (difference - 36.65g)
Which food is lower in Saturated fat?
Okra is lower in Saturated fat (difference - 0.062g)
Which food is cheaper?
Okra is cheaper (difference - $1)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
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.
Which food is richer in vitamins?
?
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.