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  6. Pot roast vs. Okra

Pot roast vs. Okra — In-Depth Nutrition Comparison

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Differences between pot roast and okra

  • Pot roast has more vitamin B12, zinc, selenium, iron, and vitamin B3, while okra has more manganese, vitamin C, and vitamin K.
  • Pot roast's daily need coverage for vitamin B12 is 89% higher.

The food types used in this comparison are Beef, chuck, arm pot roast, separable lean, and fat, trimmed to 0" fat, all grades, cooked, braised and Okra, raw.

Infographic

Pot roast 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 4.8% 20% 91% 33% 182% 75% 6.1% 1.3% 147%
Okra
Okra
6
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 IronIron +290.3%
Contains more ZincZinc +1048.3%
Contains more PhosphorusPhosphorus +185.2%
Contains more SeleniumSelenium +3757.1%
Contains more MagnesiumMagnesium +200%
Contains more CalciumCalcium +412.5%
Contains more PotassiumPotassium +29.4%
Contains more CopperCopper +10.1%
Contains less SodiumSodium -85.1%
Contains more ManganeseManganese +7780%

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% 0% 10% 3% 15% 39% 77% 34% 65% 266% 4.5% 6.8% 60%
Okra
Okra
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 77% 12% 5.4% 0% 50% 14% 19% 15% 50% 0% 78% 45% 6.7%
Contains more Vitamin EVitamin E +88.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +185%
Contains more Vitamin B3Vitamin B3 +310.5%
Contains more Vitamin B5Vitamin B5 +133.1%
Contains more Vitamin B6Vitamin B6 +31.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +795.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +239%
Contains more Vitamin KVitamin K +1638.9%
Contains more FolateFolate +566.7%

All nutrients comparison - raw data values

Nutrient Pot roast Okra DV% diff.
Vitamin B12 2.13µg 0µg 89%
Zinc 6.66mg 0.58mg 55%
Protein 28.94g 1.93g 54%
Selenium 27µg 0.7µg 48%
Cholesterol 116mg 0mg 39%
Saturated fat 7.548g 0.026g 34%
Manganese 0.01mg 0.788mg 34%
Fats 19.17g 0.19g 29%
Vitamin C 0mg 23mg 26%
Vitamin K 1.8µg 31.3µg 25%
Iron 2.42mg 0.62mg 23%
Monounsaturated fat 8.175g 0.017g 20%
Vitamin B3 4.105mg 1mg 19%
Choline 110.2mg 12.3mg 18%
Phosphorus 174mg 61mg 16%
Folate 9µg 60µg 13%
Calories 297kcal 33kcal 13%
Fiber 0g 3.2g 13%
Vitamin B1 0.059mg 0.2mg 12%
Magnesium 19mg 57mg 9%
Vitamin B2 0.171mg 0.06mg 9%
Vitamin B5 0.571mg 0.245mg 7%
Calcium 16mg 82mg 7%
Polyunsaturated fat 0.708g 0.027g 5%
Vitamin B6 0.283mg 0.215mg 5%
Vitamin A 0µg 36µg 4%
Sodium 47mg 7mg 2%
Vitamin E 0.51mg 0.27mg 2%
Carbs 0g 7.45g 2%
Potassium 231mg 299mg 2%
Vitamin D 8IU 0IU 1%
Fructose 0.57g 1%
Copper 0.099mg 0.109mg 1%
Vitamin D 0.2µg 0µg 1%
Net carbs 0g 4.25g N/A
Sugar 0g 1.48g N/A
Starch 0.34g 0%
Tryptophan 0.19mg 0.017mg 0%
Threonine 1.156mg 0.065mg 0%
Isoleucine 1.317mg 0.069mg 0%
Leucine 2.302mg 0.105mg 0%
Lysine 2.446mg 0.081mg 0%
Methionine 0.754mg 0.021mg 0%
Phenylalanine 1.143mg 0.065mg 0%
Valine 1.436mg 0.091mg 0%
Histidine 0.924mg 0.031mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
29% 19% 52%
Protein: 28.94 g
Fats: 19.17 g
Carbs: 0 g
Water: 51.9 g
Other: 0 g
Okra
Okra
3
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 +1399.5%
Contains more FatsFats +9989.5%
Contains more CarbsCarbs +∞%
Contains more WaterWater +72.6%
~equal in Other ~0.85g

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 50% 4%
Saturated fat: Sat. Fat 7.548 g
Monounsaturated fat: Mono. Fat 8.175 g
Polyunsaturated fat: Poly. Fat 0.708 g
Okra
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 +47988.2%
Contains more Poly. FatPolyunsaturated fat +2522.2%
Contains less Sat. FatSaturated fat -99.7%

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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. Pot roast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170213/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.