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  6. Soft serve vs. Okra

Soft serve vs. Okra — In-Depth Nutrition Comparison

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The main differences between soft serve and okra

  • Soft serve is richer in vitamin B12, yet okra is richer in manganese, vitamin K, vitamin C, vitamin B6, folate, vitamin B1, and magnesium.
  • Daily need coverage for saturated fat for soft serve is 37% higher.

Food types used in this article are Ice cream, soft serve, chocolate and Okra, raw.

Infographic

Soft serve 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 8.6% 39% 16% 7.9% 10% 14% 50% 8% 0.65% 16%
Okra
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 CalciumCalcium +59.8%
Contains more PhosphorusPhosphorus +90.2%
Contains more SeleniumSelenium +328.6%
Contains more MagnesiumMagnesium +375%
Contains more PotassiumPotassium +68.9%
Contains more IronIron +195.2%
Contains more CopperCopper +263.3%
Contains more ZincZinc +11.5%
Contains less SodiumSodium -88.5%
Contains more ManganeseManganese +15660%

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 2.7% 54% 12% 11% 12% 42% 1.8% 30% 11% 63% 2.3% 6.8% 14%
Okra
Okra
6
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 AVitamin A +350%
Contains more Vitamin EVitamin E +125.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +203.3%
Contains more Vitamin B5Vitamin B5 +106.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +111.4%
Contains more Vitamin CVitamin C +2775%
Contains more Vitamin B1Vitamin B1 +308.2%
Contains more Vitamin B3Vitamin B3 +952.6%
Contains more Vitamin B6Vitamin B6 +347.9%
Contains more Vitamin KVitamin K +3377.8%
Contains more FolateFolate +566.7%

All nutrients comparison - raw data values

Nutrient Soft serve Okra DV% diff.
Manganese 0.005mg 0.788mg 34%
Saturated fat 7.46g 0.026g 34%
Cholesterol 91mg 0mg 30%
Vitamin C 0.8mg 23mg 25%
Vitamin K 0.9µg 31.3µg 25%
Vitamin B12 0.5µg 0µg 21%
Fats 13g 0.19g 20%
Vitamin A 162µg 36µg 14%
Vitamin B6 0.048mg 0.215mg 13%
Folate 9µg 60µg 13%
Vitamin B1 0.049mg 0.2mg 13%
Magnesium 12mg 57mg 11%
Fiber 0.7g 3.2g 10%
Vitamin B2 0.182mg 0.06mg 9%
Calories 222kcal 33kcal 9%
Monounsaturated fat 3.49g 0.017g 9%
Copper 0.03mg 0.109mg 9%
Phosphorus 116mg 61mg 8%
Vitamin B3 0.095mg 1mg 6%
Calcium 131mg 82mg 5%
Vitamin B5 0.506mg 0.245mg 5%
Carbs 22.2g 7.45g 5%
Iron 0.21mg 0.62mg 5%
Selenium 3µg 0.7µg 4%
Protein 4.1g 1.93g 4%
Potassium 177mg 299mg 4%
Vitamin D 0.7µg 0µg 4%
Vitamin D 29IU 0IU 4%
Polyunsaturated fat 0.46g 0.027g 3%
Vitamin E 0.61mg 0.27mg 2%
Choline 26mg 12.3mg 2%
Sodium 61mg 7mg 2%
Zinc 0.52mg 0.58mg 1%
Fructose 0.57g 1%
Caffeine 2mg 0mg 1%
Net carbs 21.5g 4.25g N/A
Sugar 21.16g 1.48g N/A
Starch 0.34g 0%
Tryptophan 0.048mg 0.017mg 0%
Threonine 0.169mg 0.065mg 0%
Isoleucine 0.215mg 0.069mg 0%
Leucine 0.353mg 0.105mg 0%
Lysine 0.296mg 0.081mg 0%
Methionine 0.091mg 0.021mg 0%
Phenylalanine 0.176mg 0.065mg 0%
Valine 0.241mg 0.091mg 0%
Histidine 0.099mg 0.031mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 13% 22% 60%
Protein: 4.1 g
Fats: 13 g
Carbs: 22.2 g
Water: 59.8 g
Other: 0.9 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 +112.4%
Contains more FatsFats +6742.1%
Contains more CarbsCarbs +198%
Contains more WaterWater +49.8%
~equal in Other ~0.85g

Fat Type Comparison

Fat type breakdown side-by-side comparison
65% 31% 4%
Saturated fat: Sat. Fat 7.46 g
Monounsaturated fat: Mono. Fat 3.49 g
Polyunsaturated fat: Poly. Fat 0.46 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 +20429.4%
Contains more Poly. FatPolyunsaturated fat +1603.7%
Contains less Sat. FatSaturated fat -99.7%

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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. Soft serve - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173465/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.