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Powdered milk vs. Okra — In-Depth Nutrition Comparison

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Significant differences between powdered milk and okra

  • Powdered milk has more vitamin B12, phosphorus, vitamin B2, calcium, vitamin B5, potassium, and selenium; however, okra is richer in manganese.
  • Powdered milk covers your daily vitamin B12 needs 135% more than okra.

Specific food types used in this comparison are Milk, dry, whole, without added vitamin D and Okra, raw.

Infographic

Powdered milk 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 61% 274% 117% 18% 27% 91% 333% 48% 5.2% 89%
Okra
4
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 MagnesiumMagnesium +49.1%
Contains more CalciumCalcium +1012.2%
Contains more PotassiumPotassium +344.8%
Contains more ZincZinc +475.9%
Contains more PhosphorusPhosphorus +1172.1%
Contains more SeleniumSelenium +2228.6%
Contains more IronIron +31.9%
Contains more CopperCopper +36.3%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +1870%

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 29% 86% 12% 7.5% 71% 278% 12% 136% 70% 406% 5.5% 28% 64%
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 AVitamin A +616.7%
Contains more Vitamin EVitamin E +114.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +41.5%
Contains more Vitamin B2Vitamin B2 +1908.3%
Contains more Vitamin B5Vitamin B5 +826.9%
Contains more Vitamin B6Vitamin B6 +40.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +854.5%
Contains more Vitamin CVitamin C +167.4%
Contains more Vitamin B3Vitamin B3 +54.8%
Contains more Vitamin KVitamin K +1322.7%
Contains more FolateFolate +62.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 27% 38% 2% 6%
Protein: 26.32 g
Fats: 26.71 g
Carbs: 38.42 g
Water: 2.47 g
Other: 6.08 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 +1263.7%
Contains more FatsFats +13957.9%
Contains more CarbsCarbs +415.7%
Contains more OtherOther +615.3%
Contains more WaterWater +3526.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 31% 3%
Saturated fat: Sat. Fat 16.742 g
Monounsaturated fat: Mono. Fat 7.924 g
Polyunsaturated fat: Poly. Fat 0.665 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 +46511.8%
Contains more Poly. FatPolyunsaturated fat +2363%
Contains less Sat. FatSaturated fat -99.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Powdered milk Okra DV% diff.
Vitamin B12 3.25µg 0µg 135%
Phosphorus 776mg 61mg 102%
Vitamin B2 1.205mg 0.06mg 88%
Calcium 912mg 82mg 83%
Saturated fat 16.742g 0.026g 76%
Protein 26.32g 1.93g 49%
Fats 26.71g 0.19g 41%
Vitamin B5 2.271mg 0.245mg 41%
Manganese 0.04mg 0.788mg 33%
Cholesterol 97mg 0mg 32%
Potassium 1330mg 299mg 30%
Selenium 16.3µg 0.7µg 28%
Zinc 3.34mg 0.58mg 25%
Vitamin A 258µg 36µg 25%
Vitamin K 2.2µg 31.3µg 24%
Calories 496kcal 33kcal 23%
Monounsaturated fat 7.924g 0.017g 20%
Choline 117.4mg 12.3mg 19%
Vitamin C 8.6mg 23mg 16%
Sodium 371mg 7mg 16%
Fiber 0g 3.2g 13%
Carbs 38.42g 7.45g 10%
Vitamin B6 0.302mg 0.215mg 7%
Magnesium 85mg 57mg 7%
Vitamin B1 0.283mg 0.2mg 7%
Folate 37µg 60µg 6%
Polyunsaturated fat 0.665g 0.027g 4%
Vitamin D 20IU 0IU 3%
Vitamin D 0.5µg 0µg 3%
Copper 0.08mg 0.109mg 3%
Iron 0.47mg 0.62mg 2%
Vitamin B3 0.646mg 1mg 2%
Vitamin E 0.58mg 0.27mg 2%
Fructose 0.57g 1%
Net carbs 38.42g 4.25g N/A
Sugar 38.42g 1.48g N/A
Starch 0.34g 0%
Tryptophan 0.371mg 0.017mg 0%
Threonine 1.188mg 0.065mg 0%
Isoleucine 1.592mg 0.069mg 0%
Leucine 2.578mg 0.105mg 0%
Lysine 2.087mg 0.081mg 0%
Methionine 0.66mg 0.021mg 0%
Phenylalanine 1.271mg 0.065mg 0%
Valine 1.762mg 0.091mg 0%
Histidine 0.714mg 0.031mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Powdered milk 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
93%
Powdered milk
29%
Okra
Minerals Daily Need Coverage Score
106%
Powdered milk
30%
Okra

Comparison summary

Which food is richer in minerals?
Powdered milk
Powdered milk is relatively richer in minerals
Which food is lower in glycemic index?
Powdered milk
Powdered milk is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Powdered milk
Powdered milk is relatively richer in vitamins
Which food is lower in Cholesterol?
Okra
Okra is lower in Cholesterol (difference - 97mg)
Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 36.94g)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 364mg)
Which food is lower in Saturated fat?
Okra
Okra is lower in Saturated fat (difference - 16.716g)
Which food is cheaper?
Okra
Okra is cheaper (difference - $1.2)

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. Powdered milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173454/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.