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Smoothie vs. Okra — In-Depth Nutrition Comparison

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A recap on differences between smoothie and okra

  • Smoothie is higher in vitamin B12, yet okra is higher in fiber, vitamin B6, potassium, vitamin A, and iron.
  • Okra covers your daily fiber needs 13% more than smoothie.
  • The amount of sugar in okra is lower.

Food varieties used in this article are Beverages, V8 SPLASH Smoothies, Strawberry Banana and Okra, raw.

Infographic

Smoothie vs Okra infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 12% 2.1% 5.6% 0% 0% 0% 3.8% 0% 0%
Okra
Okra
10
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 CalciumCalcium +100%
Contains more PotassiumPotassium +1145.8%
Contains more IronIron +313.3%
Contains less SodiumSodium -75.9%

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.
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 82% 0% 0% 0% 0% 0% 15% 0% 19% 30% 0% 0% 0%
Okra
Okra
10
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 B12Vitamin B12 +∞%
Contains more Vitamin B3Vitamin B3 +22.5%
Contains more Vitamin B6Vitamin B6 +162.2%
~equal in Vitamin C ~23mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Smoothie Okra DV% diff.
Manganese 0.788mg 34%
Vitamin K 31.3µg 26%
Vitamin B1 0.2mg 17%
Folate 60µg 15%
Magnesium 57mg 14%
Fiber 0g 3.2g 13%
Copper 0.109mg 12%
Vitamin B6 0.082mg 0.215mg 10%
Vitamin B12 0.24µg 0µg 10%
Phosphorus 61mg 9%
Potassium 24mg 299mg 8%
Iron 0.15mg 0.62mg 6%
Vitamin B2 0.06mg 5%
Zinc 0.58mg 5%
Vitamin B5 0.245mg 5%
Calcium 41mg 82mg 4%
Vitamin A 36µg 4%
Vitamin C 24.5mg 23mg 2%
Vitamin E 0.27mg 2%
Choline 12.3mg 2%
Vitamin B3 0.816mg 1mg 1%
Fructose 0.57g 1%
Protein 1.22g 1.93g 1%
Selenium 0.7µg 1%
Sodium 29mg 7mg 1%
Calories 37kcal 33kcal 0%
Fats 0g 0.19g 0%
Carbs 8.16g 7.45g 0%
Net carbs 8.16g 4.25g N/A
Sugar 7.35g 1.48g N/A
Starch 0.34g 0%
Saturated fat 0g 0.026g 0%
Monounsaturated fat 0.017g 0%
Polyunsaturated fat 0.027g 0%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 90%
Protein: 1.22 g
Fats: 0 g
Carbs: 8.16 g
Water: 90.28 g
Other: 0.34 g
Okra
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 ProteinProtein +58.2%
Contains more FatsFats +∞%
Contains more OtherOther +150%
~equal in Carbs ~7.45g
~equal in Water ~89.58g

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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. Smoothie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174829/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.