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  6. Rye vs. Okra

Rye vs. Okra — In-Depth Nutrition Comparison

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Significant differences between Rye and Okra

  • Rye has more Manganese, Fiber, Phosphorus, Copper, Iron, Vitamin B5, Selenium, and Vitamin B3, however, Okra is richer in Vitamin C, and Vitamin K.
  • Rye covers your daily Manganese needs 78% more than Okra.
  • Okra has 20 times less Selenium than Rye. Rye has 13.9µg of Selenium, while Okra has 0.7µg.

Specific food types used in this comparison are Rye grain and Okra, raw.

Infographic

Rye 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.
Rye
Rye
9
:
1
Okra
Okra
Contains more Iron +324.2%
Contains more Magnesium +93%
Contains more Phosphorus +444.3%
Contains more Potassium +70.6%
Contains less Sodium -71.4%
Contains more Zinc +356.9%
Contains more Copper +236.7%
Contains more Manganese +227%
Contains more Selenium +1885.7%
Contains more Calcium +241.7%
Rye
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 99% 79% 143% 45% 1% 73% 123% 337% 76%
Okra
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Contains more Iron +324.2%
Contains more Magnesium +93%
Contains more Phosphorus +444.3%
Contains more Potassium +70.6%
Contains less Sodium -71.4%
Contains more Zinc +356.9%
Contains more Copper +236.7%
Contains more Manganese +227%
Contains more Selenium +1885.7%
Contains more Calcium +241.7%

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.
Rye
Rye
6
:
4
Okra
Okra
Contains more Vitamin E +214.8%
Contains more Vitamin B1 +58%
Contains more Vitamin B2 +318.3%
Contains more Vitamin B3 +327%
Contains more Vitamin B5 +494.3%
Contains more Vitamin B6 +36.7%
Contains more Vitamin A +6409.1%
Contains more Vitamin C +∞%
Contains more Folate +57.9%
Contains more Vitamin K +430.5%
Rye
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 17% 0% 0% 79% 58% 81% 88% 68% 29% 0% 15%
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 +214.8%
Contains more Vitamin B1 +58%
Contains more Vitamin B2 +318.3%
Contains more Vitamin B3 +327%
Contains more Vitamin B5 +494.3%
Contains more Vitamin B6 +36.7%
Contains more Vitamin A +6409.1%
Contains more Vitamin C +∞%
Contains more Folate +57.9%
Contains more Vitamin K +430.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
4
:
1
Okra
Okra
Contains more Protein +435.8%
Contains more Fats +757.9%
Contains more Carbs +918.3%
Contains more Other +84.7%
Contains more Water +745.1%
Rye
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 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 +435.8%
Contains more Fats +757.9%
Contains more Carbs +918.3%
Contains more Other +84.7%
Contains more Water +745.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
Rye
2
:
1
Okra
Okra
Contains more Monounsaturated Fat +1123.5%
Contains more Polyunsaturated fat +2740.7%
Contains less Saturated Fat -86.8%
Rye
17% 18% 65%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.208 g
Polyunsaturated fat: 0.767 g
Okra
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Contains more Monounsaturated Fat +1123.5%
Contains more Polyunsaturated fat +2740.7%
Contains less Saturated Fat -86.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Rye
Rye
1
:
3
Okra
Okra
Contains more Sucrose +18.3%
Contains more Starch +∞%
Contains more Glucose +100%
Contains more Fructose +418.2%
Rye
72% 16% 11%
Starch: 0 g
Sucrose: 0.71 g
Glucose: 0.16 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0 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 Sucrose +18.3%
Contains more Starch +∞%
Contains more Glucose +100%
Contains more Fructose +418.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rye Okra Opinion
Net carbs 60.76g 4.25g Rye
Protein 10.34g 1.93g Rye
Fats 1.63g 0.19g Rye
Carbs 75.86g 7.45g Rye
Calories 338kcal 33kcal Rye
Starch 0.34g Okra
Fructose 0.11g 0.57g Okra
Sugar 0.98g 1.48g Rye
Fiber 15.1g 3.2g Rye
Calcium 24mg 82mg Okra
Iron 2.63mg 0.62mg Rye
Magnesium 110mg 57mg Rye
Phosphorus 332mg 61mg Rye
Potassium 510mg 299mg Rye
Sodium 2mg 7mg Rye
Zinc 2.65mg 0.58mg Rye
Copper 0.367mg 0.109mg Rye
Manganese 2.577mg 0.788mg Rye
Selenium 13.9µg 0.7µg Rye
Vitamin A 11IU 716IU Okra
Vitamin A RAE 1µg 36µg Okra
Vitamin E 0.85mg 0.27mg Rye
Vitamin C 0mg 23mg Okra
Vitamin B1 0.316mg 0.2mg Rye
Vitamin B2 0.251mg 0.06mg Rye
Vitamin B3 4.27mg 1mg Rye
Vitamin B5 1.456mg 0.245mg Rye
Vitamin B6 0.294mg 0.215mg Rye
Folate 38µg 60µg Okra
Vitamin K 5.9µg 31.3µg Okra
Tryptophan 0.108mg 0.017mg Rye
Threonine 0.289mg 0.065mg Rye
Isoleucine 0.208mg 0.069mg Rye
Leucine 0.563mg 0.105mg Rye
Lysine 0.286mg 0.081mg Rye
Methionine 0.153mg 0.021mg Rye
Phenylalanine 0.435mg 0.065mg Rye
Valine 0.317mg 0.091mg Rye
Histidine 0.189mg 0.031mg Rye
Saturated Fat 0.197g 0.026g Okra
Monounsaturated Fat 0.208g 0.017g Rye
Polyunsaturated fat 0.767g 0.027g Rye

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye 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
36%
Rye
33%
Okra
Minerals Daily Need Coverage Score
98%
Rye
30%
Okra

Comparison summary

Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 34)
Which food is cheaper?
Rye
Rye is cheaper (difference - $0.6)
Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.171g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.