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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.

Infographic

Prunes 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Prunes
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 13% 65% 35% 94% 12% 30% 0.26% 39% 1.6%
Okra
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 25% 26% 23% 36% 16% 26% 0.91% 103% 3.8%
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.
Prunes
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 2% 13% 8.6% 0% 13% 43% 35% 25% 47% 0% 149% 3% 5.5%
Okra
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 77% 12% 5.4% 0% 50% 14% 19% 15% 50% 0% 78% 45% 6.7%
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%
~equal in Vitamin A ~36µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.215mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
4
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Okra
1
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
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
Prunes
2
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 g
Okra
1
37% 24% 39%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.017 g
Polyunsaturated fat: Poly. Fat 0.027 g
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
Prunes
4
12% 59% 29%
Starch: 5.11 g
Sucrose: 0.15 g
Glucose: 25.46 g
Fructose: 12.45 g
Lactose: 0 g
Maltose: 0.06 g
Galactose: 0 g
Okra
1
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
Contains more StarchStarch +1402.9%
Contains more GlucoseGlucose +7856.3%
Contains more FructoseFructose +2084.2%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +300%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Prunes Okra 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?

ok
ok
is better in case of low diet
Prunes Okra
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
26%
Prunes
29%
Okra
Minerals Daily Need Coverage Score
32%
Prunes
30%
Okra

Comparison summary

Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 29)
Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 36.65g)
Which food is lower in Saturated fat?
Okra
Okra is lower in Saturated fat (difference - 0.062g)
Which food is cheaper?
Okra
Okra is cheaper (difference - $1)
Which food contains less Cholesterol?
?
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.

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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.