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Maple syrup vs. Okra — In-Depth Nutrition Comparison

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Differences between maple syrup and okra

  • Maple syrup has more vitamin B2 and manganese, while okra has more vitamin K, vitamin C, vitamin B6, folate, vitamin A, fiber, vitamin B1, and copper.
  • Maple syrup's daily need coverage for vitamin B2 is 93% higher.
  • Okra contains 4 times less manganese than maple syrup. Maple syrup contains 2.908mg of manganese, while okra contains 0.788mg.

The food types used in this comparison are Syrups, maple and Okra, raw.

Infographic

Maple syrup 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 15% 31% 19% 4.1% 6% 40% 0.86% 1.6% 379% 3.3%
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 +24.4%
Contains more ZincZinc +153.4%
Contains more ManganeseManganese +269%
Contains more MagnesiumMagnesium +171.4%
Contains more PotassiumPotassium +41%
Contains more IronIron +463.6%
Contains more CopperCopper +505.6%
Contains more PhosphorusPhosphorus +2950%
Contains less SodiumSodium -41.7%
Contains more SeleniumSelenium +16.7%

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% 0% 0% 17% 293% 1.5% 2.2% 0.46% 0% 0% 0% 0.87%
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 B2Vitamin B2 +2016.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +203%
Contains more Vitamin B3Vitamin B3 +1134.6%
Contains more Vitamin B5Vitamin B5 +580.6%
Contains more Vitamin B6Vitamin B6 +10650%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +668.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
67% 32%
Protein: 0.04 g
Fats: 0.06 g
Carbs: 67.04 g
Water: 32.39 g
Other: 0.47 g
Okra
4
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 CarbsCarbs +799.9%
Contains more ProteinProtein +4725%
Contains more FatsFats +216.7%
Contains more WaterWater +176.6%
Contains more OtherOther +80.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 31% 49%
Saturated fat: Sat. Fat 0.007 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.017 g
Okra
2
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 less Sat. FatSaturated fat -73.1%
Contains more Mono. FatMonounsaturated fat +54.5%
Contains more Poly. FatPolyunsaturated fat +58.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
96% 3%
Starch: 0 g
Sucrose: 58.32 g
Glucose: 1.6 g
Fructose: 0.52 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Okra
2
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 SucroseSucrose +9620%
Contains more GlucoseGlucose +400%
Contains more StarchStarch +∞%
~equal in Fructose ~0.57g
~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.
Maple syrup Okra
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Maple syrup Okra DV% diff.
Vitamin B2 1.27mg 0.06mg 93%
Manganese 2.908mg 0.788mg 92%
Vitamin C 0mg 23mg 26%
Vitamin K 0µg 31.3µg 26%
Carbs 67.04g 7.45g 20%
Vitamin B6 0.002mg 0.215mg 16%
Folate 0µg 60µg 15%
Fiber 0g 3.2g 13%
Calories 260kcal 33kcal 11%
Vitamin B1 0.066mg 0.2mg 11%
Copper 0.018mg 0.109mg 10%
Magnesium 21mg 57mg 9%
Zinc 1.47mg 0.58mg 8%
Phosphorus 2mg 61mg 8%
Iron 0.11mg 0.62mg 6%
Vitamin B3 0.081mg 1mg 6%
Vitamin A 0µg 36µg 4%
Protein 0.04g 1.93g 4%
Vitamin B5 0.036mg 0.245mg 4%
Potassium 212mg 299mg 3%
Choline 1.6mg 12.3mg 2%
Vitamin E 0mg 0.27mg 2%
Calcium 102mg 82mg 2%
Fats 0.06g 0.19g 0%
Net carbs 67.04g 4.25g N/A
Sugar 60.46g 1.48g N/A
Starch 0.34g 0%
Sodium 12mg 7mg 0%
Selenium 0.6µg 0.7µg 0%
Saturated fat 0.007g 0.026g 0%
Monounsaturated fat 0.011g 0.017g 0%
Polyunsaturated fat 0.017g 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%
Fructose 0.52g 0.57g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Maple syrup Okra
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
24%
Maple syrup
29%
Okra
Minerals Daily Need Coverage Score
50%
Maple syrup
30%
Okra

Comparison summary

Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 58.98g)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 5mg)
Which food is cheaper?
Okra
Okra is cheaper (difference - $3)
Which food is richer in vitamins?
Okra
Okra is relatively richer in vitamins
Which food is lower in Saturated fat?
Maple syrup
Maple syrup is lower in Saturated fat (difference - 0.019g)
Which food is lower in glycemic index?
Maple syrup
Maple syrup is lower in glycemic index (difference - 54)
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.

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. Maple syrup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169661/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.