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  6. Prunes vs. Okra

Prunes vs. Okra — In-Depth Nutrition Comparison

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How are Prunes and Okra different?

  • Prunes is 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 from Okra is 25% higher.
  • Prunes contains 3 times more Vitamin B2 than Okra. While Prunes contains 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
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.
Prunes
Prunes
5
:
5
Okra
Okra
Contains more Iron +50%
Contains more Phosphorus +13.1%
Contains more Potassium +144.8%
Contains less Sodium -71.4%
Contains more Copper +157.8%
Contains more Calcium +90.7%
Contains more Magnesium +39%
Contains more Zinc +31.8%
Contains more Manganese +163.5%
Contains more Selenium +133.3%
Prunes
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Okra
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Contains more Iron +50%
Contains more Phosphorus +13.1%
Contains more Potassium +144.8%
Contains less Sodium -71.4%
Contains more Copper +157.8%
Contains more Calcium +90.7%
Contains more Magnesium +39%
Contains more Zinc +31.8%
Contains more Manganese +163.5%
Contains more Selenium +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
Prunes
6
:
4
Okra
Okra
Contains more Vitamin E +59.3%
Contains more Vitamin B2 +210%
Contains more Vitamin B3 +88.2%
Contains more Vitamin B5 +72.2%
Contains more Vitamin K +90.1%
Contains more Vitamin C +3733.3%
Contains more Vitamin B1 +292.2%
Contains more Folate +1400%
Equal in Vitamin A - 716
Equal in Vitamin B6 - 0.215
Prunes
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 47% 9% 0% 2% 13% 43% 36% 26% 48% 3% 0% 149%
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%
Contains more Vitamin E +59.3%
Contains more Vitamin B2 +210%
Contains more Vitamin B3 +88.2%
Contains more Vitamin B5 +72.2%
Contains more Vitamin K +90.1%
Contains more Vitamin C +3733.3%
Contains more Vitamin B1 +292.2%
Contains more Folate +1400%
Equal in Vitamin A - 716
Equal in Vitamin B6 - 0.215

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
Prunes
4
:
1
Okra
Okra
Contains more Protein +13%
Contains more Fats +100%
Contains more Carbs +757.4%
Contains more Other +210.6%
Contains more Water +189.7%
Prunes
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
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 Protein +13%
Contains more Fats +100%
Contains more Carbs +757.4%
Contains more Other +210.6%
Contains more Water +189.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
Prunes
2
:
1
Okra
Okra
Contains more Monounsaturated Fat +211.8%
Contains more Polyunsaturated fat +129.6%
Contains less Saturated Fat -70.5%
Prunes
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
Okra
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Contains more Monounsaturated Fat +211.8%
Contains more Polyunsaturated fat +129.6%
Contains less Saturated Fat -70.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Prunes
Prunes
4
:
1
Okra
Okra
Contains more Starch +1402.9%
Contains more Glucose +7856.3%
Contains more Fructose +2084.2%
Contains more Maltose +∞%
Contains more Sucrose +300%
Prunes
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
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 Starch +1402.9%
Contains more Glucose +7856.3%
Contains more Fructose +2084.2%
Contains more Maltose +∞%
Contains more Sucrose +300%

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 Opinion
Net carbs 56.78g 4.25g Prunes
Protein 2.18g 1.93g Prunes
Fats 0.38g 0.19g Prunes
Carbs 63.88g 7.45g Prunes
Calories 240kcal 33kcal Prunes
Starch 5.11g 0.34g Prunes
Fructose 12.45g 0.57g Prunes
Sugar 38.13g 1.48g Okra
Fiber 7.1g 3.2g Prunes
Calcium 43mg 82mg Okra
Iron 0.93mg 0.62mg Prunes
Magnesium 41mg 57mg Okra
Phosphorus 69mg 61mg Prunes
Potassium 732mg 299mg Prunes
Sodium 2mg 7mg Prunes
Zinc 0.44mg 0.58mg Okra
Copper 0.281mg 0.109mg Prunes
Manganese 0.299mg 0.788mg Okra
Selenium 0.3µg 0.7µg Okra
Vitamin A 781IU 716IU Prunes
Vitamin A RAE 39µg 36µg Prunes
Vitamin E 0.43mg 0.27mg Prunes
Vitamin C 0.6mg 23mg Okra
Vitamin B1 0.051mg 0.2mg Okra
Vitamin B2 0.186mg 0.06mg Prunes
Vitamin B3 1.882mg 1mg Prunes
Vitamin B5 0.422mg 0.245mg Prunes
Vitamin B6 0.205mg 0.215mg Okra
Folate 4µg 60µg Okra
Vitamin K 59.5µg 31.3µg Prunes
Tryptophan 0.025mg 0.017mg Prunes
Threonine 0.049mg 0.065mg Okra
Isoleucine 0.041mg 0.069mg Okra
Leucine 0.066mg 0.105mg Okra
Lysine 0.05mg 0.081mg Okra
Methionine 0.016mg 0.021mg Okra
Phenylalanine 0.052mg 0.065mg Okra
Valine 0.056mg 0.091mg Okra
Histidine 0.027mg 0.031mg Okra
Saturated Fat 0.088g 0.026g Okra
Monounsaturated Fat 0.053g 0.017g Prunes
Polyunsaturated fat 0.062g 0.027g Prunes

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes Okra
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
31%
Prunes
33%
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.