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Sweet roll vs. Okra — In-Depth Nutrition Comparison

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The main differences between sweet roll and okra

  • Sweet roll is richer in selenium, vitamin B2, iron, and vitamin E, yet okra is richer in vitamin C, vitamin K, and manganese.
  • Daily need coverage for selenium for sweet roll is 30% higher.

Food types used in this article are Sweet rolls, cinnamon, commercially prepared with raisins and Okra, raw.

Infographic

Sweet roll 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 12% 22% 9.8% 60% 29% 16% 33% 40% 39% 93%
Okra
6
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 +158.1%
Contains more PhosphorusPhosphorus +24.6%
Contains more SeleniumSelenium +2328.6%
Contains more MagnesiumMagnesium +235.3%
Contains more CalciumCalcium +13.9%
Contains more PotassiumPotassium +169.4%
Contains more CopperCopper +23.9%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +162.7%
~equal in Zinc ~0.58mg

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 6.7% 21% 40% 0% 81% 61% 45% 24% 25% 18% 11% 54% 23%
Okra
3
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 +72.2%
Contains more Vitamin EVitamin E +637%
Contains more Vitamin B1Vitamin B1 +62%
Contains more Vitamin B2Vitamin B2 +341.7%
Contains more Vitamin B3Vitamin B3 +138.4%
Contains more Vitamin B5Vitamin B5 +65.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +20%
Contains more CholineCholine +235.8%
Contains more Vitamin CVitamin C +1050%
Contains more Vitamin B6Vitamin B6 +100.9%
Contains more Vitamin KVitamin K +611.4%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 16% 51% 25% 2%
Protein: 6.2 g
Fats: 16.4 g
Carbs: 50.9 g
Water: 24.8 g
Other: 1.7 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 +221.2%
Contains more FatsFats +8531.6%
Contains more CarbsCarbs +583.2%
Contains more OtherOther +100%
Contains more WaterWater +261.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 31% 49%
Saturated fat: Sat. Fat 3.079 g
Monounsaturated fat: Mono. Fat 4.797 g
Polyunsaturated fat: Poly. Fat 7.473 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 +28117.6%
Contains more Poly. FatPolyunsaturated fat +27577.8%
Contains less Sat. FatSaturated fat -99.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sweet roll Okra DV% diff.
Polyunsaturated fat 7.473g 0.027g 50%
Selenium 17µg 0.7µg 30%
Fats 16.4g 0.19g 25%
Vitamin C 2mg 23mg 23%
Cholesterol 66mg 0mg 22%
Vitamin K 4.4µg 31.3µg 22%
Manganese 0.3mg 0.788mg 21%
Calories 372kcal 33kcal 17%
Vitamin B2 0.265mg 0.06mg 16%
Carbs 50.9g 7.45g 14%
Saturated fat 3.079g 0.026g 14%
Sodium 304mg 7mg 13%
Monounsaturated fat 4.797g 0.017g 12%
Iron 1.6mg 0.62mg 12%
Vitamin E 1.99mg 0.27mg 11%
Vitamin B1 0.324mg 0.2mg 10%
Magnesium 17mg 57mg 10%
Protein 6.2g 1.93g 9%
Vitamin B3 2.384mg 1mg 9%
Vitamin B6 0.107mg 0.215mg 8%
Vitamin B12 0.14µg 0µg 6%
Potassium 111mg 299mg 6%
Choline 41.3mg 12.3mg 5%
Vitamin A 62µg 36µg 3%
Folate 72µg 60µg 3%
Fiber 2.4g 3.2g 3%
Vitamin B5 0.406mg 0.245mg 3%
Phosphorus 76mg 61mg 2%
Copper 0.088mg 0.109mg 2%
Fructose 0.57g 1%
Calcium 72mg 82mg 1%
Net carbs 48.5g 4.25g N/A
Sugar 31.73g 1.48g N/A
Zinc 0.59mg 0.58mg 0%
Starch 0.34g 0%
Tryptophan 0.074mg 0.017mg 0%
Threonine 0.211mg 0.065mg 0%
Isoleucine 0.259mg 0.069mg 0%
Leucine 0.458mg 0.105mg 0%
Lysine 0.243mg 0.081mg 0%
Methionine 0.117mg 0.021mg 0%
Phenylalanine 0.3mg 0.065mg 0%
Valine 0.291mg 0.091mg 0%
Histidine 0.145mg 0.031mg 0%
Omega-3 - DHA 0.004g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet roll 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
31%
Sweet roll
29%
Okra
Minerals Daily Need Coverage Score
35%
Sweet roll
30%
Okra

Comparison summary

Which food is lower in glycemic index?
Sweet roll
Sweet roll is lower in glycemic index (difference - 40)
Which food is cheaper?
Sweet roll
Sweet roll is cheaper (difference - $1)
Which food is richer in vitamins?
Sweet roll
Sweet roll is relatively richer in vitamins
Which food is lower in Cholesterol?
Okra
Okra is lower in Cholesterol (difference - 66mg)
Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 30.25g)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 297mg)
Which food is lower in Saturated fat?
Okra
Okra is lower in Saturated fat (difference - 3.053g)
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.

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. Sweet roll - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175034/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.