Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Taco salad vs. Okra — In-Depth Nutrition Comparison

Compare

Differences between taco salad and okra

  • Taco salad has more vitamin B12, vitamin B2, and vitamin B5, while okra has more manganese, vitamin C, vitamin B1, vitamin A, and vitamin B6.
  • Okra's daily need coverage for manganese is 27% higher.
  • The amount of saturated fat in okra is lower.

The food types used in this comparison are Fast foods, taco salad and Okra, raw.

Infographic

Taco salad 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 19% 29% 19% 43% 38% 37% 31% 50% 22% 12%
Okra
4
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 +18.3%
Contains more IronIron +85.5%
Contains more ZincZinc +134.5%
Contains more PhosphorusPhosphorus +18%
Contains more SeleniumSelenium +214.3%
Contains more MagnesiumMagnesium +119.2%
Contains more PotassiumPotassium +42.4%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +371.9%
~equal in Copper ~0.109mg

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% 0% 0% 0% 13% 42% 23% 41% 25% 40% 0% 32% 13%
Okra
7
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 +200%
Contains more Vitamin B3Vitamin B3 +24%
Contains more Vitamin B5Vitamin B5 +177.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +89.4%
Contains more Vitamin CVitamin C +1177.8%
Contains more Vitamin B1Vitamin B1 +300%
Contains more Vitamin B6Vitamin B6 +95.5%
Contains more FolateFolate +42.9%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 7% 12% 72%
Protein: 6.68 g
Fats: 7.46 g
Carbs: 11.91 g
Water: 72.35 g
Other: 1.6 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 +246.1%
Contains more FatsFats +3826.3%
Contains more CarbsCarbs +59.9%
Contains more OtherOther +88.2%
Contains more WaterWater +23.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
50% 38% 13%
Saturated fat: Sat. Fat 3.446 g
Monounsaturated fat: Mono. Fat 2.606 g
Polyunsaturated fat: Poly. Fat 0.883 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 +15229.4%
Contains more Poly. FatPolyunsaturated fat +3170.4%
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.
Taco salad Okra
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Taco salad Okra DV% diff.
Manganese 0.167mg 0.788mg 27%
Vitamin K 31.3µg 26%
Vitamin C 1.8mg 23mg 24%
Sodium 385mg 7mg 16%
Saturated fat 3.446g 0.026g 16%
Vitamin B1 0.05mg 0.2mg 13%
Vitamin B12 0.32µg 0µg 13%
Fiber 3.2g 13%
Fats 7.46g 0.19g 11%
Protein 6.68g 1.93g 10%
Vitamin B2 0.18mg 0.06mg 9%
Vitamin B5 0.68mg 0.245mg 9%
Vitamin B6 0.11mg 0.215mg 8%
Magnesium 26mg 57mg 7%
Cholesterol 22mg 0mg 7%
Zinc 1.36mg 0.58mg 7%
Iron 1.15mg 0.62mg 7%
Monounsaturated fat 2.606g 0.017g 6%
Polyunsaturated fat 0.883g 0.027g 6%
Folate 42µg 60µg 5%
Calories 141kcal 33kcal 5%
Vitamin A 36µg 4%
Selenium 2.2µg 0.7µg 3%
Potassium 210mg 299mg 3%
Vitamin B3 1.24mg 1mg 2%
Phosphorus 72mg 61mg 2%
Vitamin E 0.27mg 2%
Calcium 97mg 82mg 2%
Choline 23.3mg 12.3mg 2%
Carbs 11.91g 7.45g 1%
Fructose 0.57g 1%
Net carbs 11.91g 4.25g N/A
Sugar 1.48g N/A
Copper 0.113mg 0.109mg 0%
Starch 0.34g 0%
Tryptophan 0.075mg 0.017mg 0%
Threonine 0.254mg 0.065mg 0%
Isoleucine 0.311mg 0.069mg 0%
Leucine 0.549mg 0.105mg 0%
Lysine 0.486mg 0.081mg 0%
Methionine 0.145mg 0.021mg 0%
Phenylalanine 0.277mg 0.065mg 0%
Valine 0.343mg 0.091mg 0%
Histidine 0.201mg 0.031mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Taco salad 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
18%
Taco salad
29%
Okra
Minerals Daily Need Coverage Score
30%
Taco salad
30%
Okra

Comparison summary

Which food is lower in Sugar?
Taco salad
Taco salad is lower in Sugar (difference - 1.48g)
Which food is lower in glycemic index?
Taco salad
Taco salad is lower in glycemic index (difference - 0)
Which food is cheaper?
Taco salad
Taco salad is cheaper (difference - $1)
Which food is richer in minerals?
Taco salad
Taco salad is relatively richer in minerals
Which food is lower in Cholesterol?
Okra
Okra is lower in Cholesterol (difference - 22mg)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 378mg)
Which food is lower in Saturated fat?
Okra
Okra is lower in Saturated fat (difference - 3.42g)
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. 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.