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  6. Taco salad vs. Okra

Taco salad vs. Okra — In-Depth Nutrition Comparison

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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
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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 19% 29% 19% 43% 38% 37% 31% 50% 22% 12%
Okra
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
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

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%

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
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
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%

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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. 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.