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Mayonnaise vs. Okra — In-Depth Nutrition Comparison

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Summary of differences between mayonnaise and okra

  • Mayonnaise has more vitamin K and vitamin E; however, okra is higher in manganese, vitamin C, vitamin B6, vitamin B1, and folate.
  • Mayonnaise covers your daily need for vitamin K, 110% more than okra.

These are the specific foods used in this comparison Salad dressing, mayonnaise, regular and Okra, raw.

Infographic

Mayonnaise 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 0.71% 2.4% 1.8% 7.9% 6.3% 4.1% 9% 83% 0.91% 13%
Okra
9
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 SeleniumSelenium +228.6%
Contains more MagnesiumMagnesium +5600%
Contains more CalciumCalcium +925%
Contains more PotassiumPotassium +1395%
Contains more IronIron +195.2%
Contains more CopperCopper +473.7%
Contains more ZincZinc +286.7%
Contains more PhosphorusPhosphorus +190.5%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +11157.1%

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% 5.3% 66% 3% 2.5% 4.4% 0% 10% 1.8% 15% 408% 3.8% 19%
Okra
8
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 +1114.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +420.8%
Contains more CholineCholine +178%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +125%
Contains more Vitamin B1Vitamin B1 +1900%
Contains more Vitamin B2Vitamin B2 +215.8%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +42.4%
Contains more Vitamin B6Vitamin B6 +2587.5%
Contains more FolateFolate +1100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
75% 22% 2%
Protein: 0.96 g
Fats: 74.85 g
Carbs: 0.57 g
Water: 21.65 g
Other: 1.97 g
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 FatsFats +39294.7%
Contains more OtherOther +131.8%
Contains more ProteinProtein +101%
Contains more CarbsCarbs +1207%
Contains more WaterWater +313.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 23% 61%
Saturated fat: Sat. Fat 11.703 g
Monounsaturated fat: Mono. Fat 16.843 g
Polyunsaturated fat: Poly. Fat 44.69 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 +98976.5%
Contains more Poly. FatPolyunsaturated fat +165418.5%
Contains less Sat. FatSaturated fat -99.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
84% 7% 9%
Starch: 0 g
Sucrose: 0.48 g
Glucose: 0.04 g
Fructose: 0.05 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Okra
4
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 StarchStarch +∞%
Contains more SucroseSucrose +25%
Contains more GlucoseGlucose +700%
Contains more FructoseFructose +1040%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mayonnaise Okra DV% diff.
Polyunsaturated fat 44.69g 0.027g 298%
Fats 74.85g 0.19g 115%
Vitamin K 163µg 31.3µg 110%
Saturated fat 11.703g 0.026g 53%
Monounsaturated fat 16.843g 0.017g 42%
Manganese 0.007mg 0.788mg 34%
Calories 680kcal 33kcal 32%
Sodium 635mg 7mg 27%
Vitamin C 0mg 23mg 26%
Vitamin E 3.28mg 0.27mg 20%
Vitamin B6 0.008mg 0.215mg 16%
Vitamin B1 0.01mg 0.2mg 16%
Folate 5µg 60µg 14%
Cholesterol 42mg 0mg 14%
Magnesium 1mg 57mg 13%
Fiber 0g 3.2g 13%
Copper 0.019mg 0.109mg 10%
Potassium 20mg 299mg 8%
Calcium 8mg 82mg 7%
Vitamin B3 0mg 1mg 6%
Phosphorus 21mg 61mg 6%
Vitamin B12 0.12µg 0µg 5%
Iron 0.21mg 0.62mg 5%
Zinc 0.15mg 0.58mg 4%
Choline 34.2mg 12.3mg 4%
Selenium 2.3µg 0.7µg 3%
Vitamin B2 0.019mg 0.06mg 3%
Vitamin A 16µg 36µg 2%
Protein 0.96g 1.93g 2%
Carbs 0.57g 7.45g 2%
Vitamin D 7IU 0IU 1%
Fructose 0.05g 0.57g 1%
Vitamin B5 0.172mg 0.245mg 1%
Vitamin D 0.2µg 0µg 1%
Net carbs 0.57g 4.25g N/A
Sugar 0.57g 1.48g N/A
Starch 0.34g 0%
Trans fat 0.187g 0g N/A
Tryptophan 0.017mg 0.017mg 0%
Threonine 0.055mg 0.065mg 0%
Isoleucine 0.065mg 0.069mg 0%
Leucine 0.095mg 0.105mg 0%
Lysine 0.072mg 0.081mg 0%
Methionine 0.035mg 0.021mg 0%
Phenylalanine 0.057mg 0.065mg 0%
Valine 0.074mg 0.091mg 0%
Histidine 0.026mg 0.031mg 0%
Omega-3 - DHA 0.005g 0g N/A
Omega-3 - ALA 5.331g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.125g N/A
Omega-6 - Eicosadienoic acid 0.03g N/A
Omega-6 - Linoleic acid 38.942g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mayonnaise Okra
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
41%
Mayonnaise
29%
Okra
Minerals Daily Need Coverage Score
13%
Mayonnaise
30%
Okra

Comparison summary

Which food is lower in Cholesterol?
Okra
Okra is lower in Cholesterol (difference - 42mg)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 628mg)
Which food is lower in Saturated fat?
Okra
Okra is lower in Saturated fat (difference - 11.677g)
Which food is richer in minerals?
Okra
Okra is relatively richer in minerals
Which food is lower in Sugar?
Mayonnaise
Mayonnaise is lower in Sugar (difference - 0.91g)
Which food is cheaper?
Mayonnaise
Mayonnaise is cheaper (difference - $0.4)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (N/A)
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. Mayonnaise - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171009/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.