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Pork jowl vs. Okra — In-Depth Nutrition Comparison

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Summary of differences between pork jowl and okra

  • Pork jowl has more vitamin B12, vitamin B3, vitamin B1, and vitamin B2; however, okra is higher in manganese, vitamin C, folate, and vitamin A.
  • Pork jowl covers your daily need for saturated fat, 126% more than okra.
  • Okra has less cholesterol.

These are the specific foods used in this comparison Pork, fresh, variety meats and by-products, jowl, raw and Okra, raw.

Infographic

Pork jowl 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 1.2% 13% 16% 13% 23% 37% 3.3% 0.65% 8.2%
Okra
7
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 ZincZinc +44.8%
Contains more PhosphorusPhosphorus +41%
Contains more SeleniumSelenium +114.3%
Contains more MagnesiumMagnesium +1800%
Contains more CalciumCalcium +1950%
Contains more PotassiumPotassium +102%
Contains more IronIron +47.6%
Contains more CopperCopper +172.5%
Contains less SodiumSodium -72%
Contains more ManganeseManganese +15660%

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.
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 0% 1% 5.8% 0% 97% 54% 85% 15% 21% 103% 0% 0.75% 0%
Okra
6
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 B1Vitamin B1 +93%
Contains more Vitamin B2Vitamin B2 +293.3%
Contains more Vitamin B3Vitamin B3 +353.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1100%
Contains more Vitamin B6Vitamin B6 +138.9%
Contains more FolateFolate +5900%
~equal in Vitamin E ~0.27mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.245mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 70% 22% 2%
Protein: 6.38 g
Fats: 69.61 g
Carbs: 0 g
Water: 22.19 g
Other: 1.82 g
Okra
2
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 +230.6%
Contains more FatsFats +36536.8%
Contains more OtherOther +114.1%
Contains more CarbsCarbs +∞%
Contains more WaterWater +303.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 50% 12%
Saturated fat: Sat. Fat 25.26 g
Monounsaturated fat: Mono. Fat 32.89 g
Polyunsaturated fat: Poly. Fat 8.11 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 +193370.6%
Contains more Poly. FatPolyunsaturated fat +29937%
Contains less Sat. FatSaturated fat -99.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pork jowl Okra DV% diff.
Saturated fat 25.26g 0.026g 115%
Fats 69.61g 0.19g 107%
Monounsaturated fat 32.89g 0.017g 82%
Polyunsaturated fat 8.11g 0.027g 54%
Manganese 0.005mg 0.788mg 34%
Vitamin B12 0.82µg 0µg 34%
Calories 655kcal 33kcal 31%
Cholesterol 90mg 0mg 30%
Vitamin C 0mg 23mg 26%
Vitamin K 31.3µg 26%
Vitamin B3 4.535mg 1mg 22%
Vitamin B1 0.386mg 0.2mg 16%
Folate 1µg 60µg 15%
Vitamin B2 0.236mg 0.06mg 14%
Fiber 0g 3.2g 13%
Magnesium 3mg 57mg 13%
Vitamin B6 0.09mg 0.215mg 10%
Protein 6.38g 1.93g 9%
Copper 0.04mg 0.109mg 8%
Calcium 4mg 82mg 8%
Phosphorus 86mg 61mg 4%
Vitamin A 3µg 36µg 4%
Potassium 148mg 299mg 4%
Iron 0.42mg 0.62mg 3%
Carbs 0g 7.45g 2%
Zinc 0.84mg 0.58mg 2%
Choline 12.3mg 2%
Selenium 1.5µg 0.7µg 1%
Fructose 0.57g 1%
Sodium 25mg 7mg 1%
Net carbs 0g 4.25g N/A
Sugar 0g 1.48g N/A
Starch 0.34g 0%
Vitamin E 0.29mg 0.27mg 0%
Vitamin B5 0.25mg 0.245mg 0%
Tryptophan 0.021mg 0.017mg 0%
Threonine 0.21mg 0.065mg 0%
Isoleucine 0.168mg 0.069mg 0%
Leucine 0.446mg 0.105mg 0%
Lysine 0.528mg 0.081mg 0%
Methionine 0.095mg 0.021mg 0%
Phenylalanine 0.239mg 0.065mg 0%
Valine 0.305mg 0.091mg 0%
Histidine 0.072mg 0.031mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork jowl 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
29%
Pork jowl
29%
Okra
Minerals Daily Need Coverage Score
12%
Pork jowl
30%
Okra

Comparison summary

Which food is lower in Sugar?
Pork jowl
Pork jowl is lower in Sugar (difference - 1.48g)
Which food is lower in glycemic index?
Pork jowl
Pork jowl is lower in glycemic index (difference - 0)
Which food is cheaper?
Pork jowl
Pork jowl is cheaper (difference - $0.2)
Which food is lower in Cholesterol?
Okra
Okra is lower in Cholesterol (difference - 90mg)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 18mg)
Which food is lower in Saturated fat?
Okra
Okra is lower in Saturated fat (difference - 25.234g)
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. Pork jowl - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168269/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.