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  6. Chia seeds vs. Okra

Chia seeds vs. Okra — In-Depth Nutrition Comparison

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The main differences between chia seeds and okra

  • Chia seeds are richer than okra in fiber, phosphorus, selenium, copper, iron, manganese, magnesium, calcium, vitamin B3, and zinc.
  • Daily need coverage for fiber for chia seeds is 125% higher.
  • Chia seeds contain 79 times more selenium than okra. Chia seeds contain 55.2µg of selenium, while okra contains 0.7µg.

Food types used in this article are Seeds, chia seeds, dried and Okra, raw.

Infographic

Chia seeds 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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Okra
Okra
1
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 +487.7%
Contains more CalciumCalcium +669.5%
Contains more PotassiumPotassium +36.1%
Contains more IronIron +1145.2%
Contains more CopperCopper +747.7%
Contains more ZincZinc +689.7%
Contains more PhosphorusPhosphorus +1309.8%
Contains more ManganeseManganese +245.6%
Contains more SeleniumSelenium +7785.7%
Contains less SodiumSodium -56.3%

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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Okra
Okra
7
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 +85.2%
Contains more Vitamin B1Vitamin B1 +210%
Contains more Vitamin B2Vitamin B2 +183.3%
Contains more Vitamin B3Vitamin B3 +783%
Contains more Vitamin CVitamin C +1337.5%
Contains more FolateFolate +22.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Okra DV% diff.
Polyunsaturated fat 23.665g 0.027g 158%
Fiber 34.4g 3.2g 125%
Phosphorus 860mg 61mg 114%
Selenium 55.2µg 0.7µg 99%
Copper 0.924mg 0.109mg 91%
Iron 7.72mg 0.62mg 89%
Manganese 2.723mg 0.788mg 84%
Magnesium 335mg 57mg 66%
Calcium 631mg 82mg 55%
Vitamin B3 8.83mg 1mg 49%
Fats 30.74g 0.19g 47%
Zinc 4.58mg 0.58mg 36%
Vitamin B1 0.62mg 0.2mg 35%
Protein 16.54g 1.93g 29%
Vitamin K 31.3µg 26%
Vitamin C 1.6mg 23mg 24%
Calories 486kcal 33kcal 23%
Vitamin B6 0.215mg 17%
Saturated fat 3.33g 0.026g 15%
Carbs 42.12g 7.45g 12%
Vitamin B2 0.17mg 0.06mg 8%
Monounsaturated fat 2.309g 0.017g 6%
Vitamin B5 0.245mg 5%
Vitamin A 36µg 4%
Folate 49µg 60µg 3%
Potassium 407mg 299mg 3%
Vitamin E 0.5mg 0.27mg 2%
Choline 12.3mg 2%
Fructose 0.57g 1%
Net carbs 7.72g 4.25g N/A
Sugar 1.48g N/A
Starch 0.34g 0%
Sodium 16mg 7mg 0%
Trans fat 0.14g 0g N/A
Tryptophan 0.436mg 0.017mg 0%
Threonine 0.709mg 0.065mg 0%
Isoleucine 0.801mg 0.069mg 0%
Leucine 1.371mg 0.105mg 0%
Lysine 0.97mg 0.081mg 0%
Methionine 0.588mg 0.021mg 0%
Phenylalanine 1.016mg 0.065mg 0%
Valine 0.95mg 0.091mg 0%
Histidine 0.531mg 0.031mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Okra
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 +757%
Contains more FatsFats +16078.9%
Contains more CarbsCarbs +465.4%
Contains more OtherOther +464.7%
Contains more WaterWater +1444.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 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 +13482.4%
Contains more Poly. FatPolyunsaturated fat +87548.1%
Contains less Sat. FatSaturated fat -99.2%

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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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.