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Shortbread vs. Okra — In-Depth Nutrition Comparison

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Significant differences between shortbread and okra

  • Shortbread has more iron, vitamin B2, vitamin E, and vitamin B3; however, okra is richer in vitamin C, manganese, vitamin K, and vitamin A.
  • Shortbread covers your daily saturated fat needs 40% more than okra.
  • Okra has 50 times less sodium than shortbread. Shortbread has 353mg of sodium, while okra has 7mg.
  • Okra contains less saturated fat.

Specific food types used in this comparison are Cookies, shortbread, commercially prepared, plain and Okra, raw.

Infographic

Shortbread 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 10% 3.9% 7.8% 112% 30% 13% 28% 46% 51% 34%
Okra
7
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 IronIron +380.6%
Contains more SeleniumSelenium +785.7%
Contains more MagnesiumMagnesium +307.1%
Contains more CalciumCalcium +530.8%
Contains more PotassiumPotassium +239.8%
Contains more CopperCopper +21.1%
Contains more ZincZinc +18.4%
Contains less SodiumSodium -98%
Contains more ManganeseManganese +100.5%
~equal in Phosphorus ~61mg

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% 0% 49% 0% 88% 72% 61% 19% 16% 0% 28% 61% 0.49%
Okra
5
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 +803.7%
Contains more Vitamin B1Vitamin B1 +76.5%
Contains more Vitamin B2Vitamin B2 +423.3%
Contains more Vitamin B3Vitamin B3 +227.5%
Contains more Vitamin B5Vitamin B5 +31%
Contains more FolateFolate +35%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +202.8%
Contains more Vitamin KVitamin K +184.5%
Contains more CholineCholine +1266.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 26% 64% 4%
Protein: 5.37 g
Fats: 26.22 g
Carbs: 63.78 g
Water: 3.6 g
Other: 1.03 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 +178.2%
Contains more FatsFats +13700%
Contains more CarbsCarbs +756.1%
Contains more OtherOther +21.2%
Contains more WaterWater +2388.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 29% 36%
Saturated fat: Sat. Fat 8.105 g
Monounsaturated fat: Mono. Fat 6.708 g
Polyunsaturated fat: Poly. Fat 8.326 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 +39358.8%
Contains more Poly. FatPolyunsaturated fat +30737%
Contains less Sat. FatSaturated fat -99.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
65% 34%
Starch: 40.47 g
Sucrose: 20.99 g
Glucose: 0.36 g
Fructose: 0.3 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Okra
1
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 +11802.9%
Contains more SucroseSucrose +3398.3%
Contains more GlucoseGlucose +12.5%
Contains more FructoseFructose +90%
~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.
Shortbread Okra
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Shortbread Okra DV% diff.
Polyunsaturated fat 8.326g 0.027g 55%
Fats 26.22g 0.19g 40%
Saturated fat 8.105g 0.026g 37%
Iron 2.98mg 0.62mg 30%
Vitamin C 0mg 23mg 26%
Calories 514kcal 33kcal 24%
Vitamin B2 0.314mg 0.06mg 20%
Carbs 63.78g 7.45g 19%
Monounsaturated fat 6.708g 0.017g 17%
Vitamin K 11µg 31.3µg 17%
Manganese 0.393mg 0.788mg 17%
Starch 40.47g 0.34g 17%
Sodium 353mg 7mg 15%
Vitamin B3 3.275mg 1mg 14%
Vitamin E 2.44mg 0.27mg 14%
Vitamin B1 0.353mg 0.2mg 13%
Vitamin B6 0.071mg 0.215mg 11%
Magnesium 14mg 57mg 10%
Selenium 6.2µg 0.7µg 10%
Fiber 1.3g 3.2g 8%
Protein 5.37g 1.93g 7%
Calcium 13mg 82mg 7%
Potassium 88mg 299mg 6%
Folate 81µg 60µg 5%
Vitamin A 0µg 36µg 4%
Vitamin B5 0.321mg 0.245mg 2%
Choline 0.9mg 12.3mg 2%
Copper 0.09mg 0.109mg 2%
Phosphorus 66mg 61mg 1%
Zinc 0.49mg 0.58mg 1%
Net carbs 62.48g 4.25g N/A
Sugar 21.65g 1.48g N/A
Trans fat 0.714g 0g N/A
Tryptophan 0.017mg 0%
Threonine 0.065mg 0%
Isoleucine 0.069mg 0%
Leucine 0.105mg 0%
Lysine 0.081mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.065mg 0%
Valine 0.091mg 0%
Histidine 0.031mg 0%
Fructose 0.3g 0.57g 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.885g N/A
Omega-3 - DPA 0.002g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.033g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 7.253g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Shortbread 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
30%
Shortbread
29%
Okra
Minerals Daily Need Coverage Score
34%
Shortbread
30%
Okra

Comparison summary

Which food is lower in glycemic index?
Shortbread
Shortbread is lower in glycemic index (difference - 64)
Which food is cheaper?
Shortbread
Shortbread is cheaper (difference - $1)
Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 20.17g)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 346mg)
Which food is lower in Saturated fat?
Okra
Okra is lower in Saturated fat (difference - 8.079g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Shortbread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174967/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.