Quinoa vs. Okra — In-Depth Nutrition Comparison
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A recap on the differences between quinoa and okra
- Quinoa is higher in phosphorus, iron, and copper, yet okra is higher in vitamin K, vitamin C, vitamin A, vitamin B1, vitamin B6, manganese, and calcium.
- Okra covers your daily vitamin K needs 26% more than quinoa.
- Quinoa contains 2 times more phosphorus than okra. While quinoa contains 152mg of phosphorus, okra contains only 61mg.
Food varieties used in this article are Quinoa, cooked and Okra, raw.
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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.
| Contains more MagnesiumMagnesium | +12.3% |
| Contains more IronIron | +140.3% |
| Contains more CopperCopper | +76.1% |
| Contains more ZincZinc | +87.9% |
| Contains more PhosphorusPhosphorus | +149.2% |
| Contains more SeleniumSelenium | +300% |
| Contains more CalciumCalcium | +382.4% |
| Contains more PotassiumPotassium | +73.8% |
| Contains more ManganeseManganese | +24.9% |
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.
| Contains more Vitamin EVitamin E | +133.3% |
| Contains more Vitamin B2Vitamin B2 | +83.3% |
| Contains more CholineCholine | +87% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +86.9% |
| Contains more Vitamin B3Vitamin B3 | +142.7% |
| Contains more Vitamin B6Vitamin B6 | +74.8% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +42.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 0µg | 31.3µg | 26% |
| Vitamin C | 0mg | 23mg | 26% |
| Phosphorus | 152mg | 61mg | 13% |
| Iron | 1.49mg | 0.62mg | 11% |
| Copper | 0.192mg | 0.109mg | 9% |
| Vitamin B1 | 0.107mg | 0.2mg | 8% |
| Calcium | 17mg | 82mg | 7% |
| Vitamin B6 | 0.123mg | 0.215mg | 7% |
| Manganese | 0.631mg | 0.788mg | 7% |
| Starch | 17.63g | 0.34g | 7% |
| Polyunsaturated fat | 1.078g | 0.027g | 7% |
| Carbs | 21.3g | 7.45g | 5% |
| Vitamin B5 | 0.245mg | 5% | |
| Folate | 42µg | 60µg | 5% |
| Zinc | 1.09mg | 0.58mg | 5% |
| Protein | 4.4g | 1.93g | 5% |
| Vitamin B3 | 0.412mg | 1mg | 4% |
| Vitamin B2 | 0.11mg | 0.06mg | 4% |
| Selenium | 2.8µg | 0.7µg | 4% |
| Calories | 120kcal | 33kcal | 4% |
| Vitamin A | 0µg | 36µg | 4% |
| Potassium | 172mg | 299mg | 4% |
| Fats | 1.92g | 0.19g | 3% |
| Choline | 23mg | 12.3mg | 2% |
| Magnesium | 64mg | 57mg | 2% |
| Vitamin E | 0.63mg | 0.27mg | 2% |
| Fiber | 2.8g | 3.2g | 2% |
| Fructose | 0.57g | 1% | |
| Saturated fat | 0.231g | 0.026g | 1% |
| Monounsaturated fat | 0.528g | 0.017g | 1% |
| Net carbs | 18.5g | 4.25g | N/A |
| Sugar | 0.87g | 1.48g | N/A |
| Sodium | 7mg | 7mg | 0% |
| Tryptophan | 0.052mg | 0.017mg | 0% |
| Threonine | 0.131mg | 0.065mg | 0% |
| Isoleucine | 0.157mg | 0.069mg | 0% |
| Leucine | 0.261mg | 0.105mg | 0% |
| Lysine | 0.239mg | 0.081mg | 0% |
| Methionine | 0.096mg | 0.021mg | 0% |
| Phenylalanine | 0.185mg | 0.065mg | 0% |
| Valine | 0.185mg | 0.091mg | 0% |
| Histidine | 0.127mg | 0.031mg | 0% |
| Omega-3 - DHA | 0.015g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +128% |
| Contains more FatsFats | +910.5% |
| Contains more CarbsCarbs | +185.9% |
| Contains more WaterWater | +25.1% |
| Contains more OtherOther | +10.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +3005.9% |
| Contains more Poly. FatPolyunsaturated fat | +3892.6% |
| Contains less Sat. FatSaturated fat | -88.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +5085.3% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
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~equal in
Maltose
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~equal in
Galactose
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