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Teff vs. Okra — In-Depth Nutrition Comparison

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Significant differences between teff and okra

  • Teff has more manganese, iron, copper, phosphorus, magnesium, zinc, vitamin B6, fiber, and vitamin B2; however, okra is richer in vitamin K.
  • Teff covers your daily manganese needs 367% more than okra.
  • Okra has 12 times less iron than teff. Teff has 7.63mg of iron, while okra has 0.62mg.

Specific food types used in this comparison are Teff, uncooked and Okra, raw.

Infographic

Teff 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.
Teff
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 54% 38% 286% 270% 99% 184% 1.6% 1205% 24%
Okra
1
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 MagnesiumMagnesium +222.8%
Contains more CalciumCalcium +119.5%
Contains more PotassiumPotassium +42.8%
Contains more IronIron +1130.6%
Contains more CopperCopper +643.1%
Contains more ZincZinc +525.9%
Contains more PhosphorusPhosphorus +603.3%
Contains more ManganeseManganese +1072.6%
Contains more SeleniumSelenium +528.6%
Contains less SodiumSodium -41.7%

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.
Teff
5
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% 1.6% 0% 98% 62% 63% 57% 111% 0% 4.8% 0% 7.1%
Okra
5
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 B1Vitamin B1 +95%
Contains more Vitamin B2Vitamin B2 +350%
Contains more Vitamin B3Vitamin B3 +236.3%
Contains more Vitamin B5Vitamin B5 +284.5%
Contains more Vitamin B6Vitamin B6 +124.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +237.5%
Contains more Vitamin KVitamin K +1547.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~12.3mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
4
13% 2% 73% 9% 2%
Protein: 13.3 g
Fats: 2.38 g
Carbs: 73.13 g
Water: 8.82 g
Other: 2.37 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 +589.1%
Contains more FatsFats +1152.6%
Contains more CarbsCarbs +881.6%
Contains more OtherOther +178.8%
Contains more WaterWater +915.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Teff
2
21% 28% 51%
Saturated fat: Sat. Fat 0.449 g
Monounsaturated fat: Mono. Fat 0.589 g
Polyunsaturated fat: Poly. Fat 1.071 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 +3364.7%
Contains more Poly. FatPolyunsaturated fat +3866.7%
Contains less Sat. FatSaturated fat -94.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Teff
4
95% 2%
Starch: 36.56 g
Sucrose: 0.62 g
Glucose: 0.73 g
Fructose: 0.47 g
Lactose: 0 g
Maltose: 0.01 g
Galactose: 0 g
Okra
1
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 StarchStarch +10652.9%
Contains more GlucoseGlucose +128.1%
Contains more MaltoseMaltose +∞%
Contains more FructoseFructose +21.3%
~equal in Sucrose ~0.6g
~equal in Lactose ~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.
Teff Okra
Lower in Cholesterol ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Teff Okra DV% diff.
Manganese 9.24mg 0.788mg 367%
Iron 7.63mg 0.62mg 88%
Copper 0.81mg 0.109mg 78%
Phosphorus 429mg 61mg 53%
Magnesium 184mg 57mg 30%
Zinc 3.63mg 0.58mg 28%
Vitamin C 23mg 26%
Vitamin K 1.9µg 31.3µg 25%
Protein 13.3g 1.93g 23%
Carbs 73.13g 7.45g 22%
Vitamin B6 0.482mg 0.215mg 21%
Fiber 8g 3.2g 19%
Calories 367kcal 33kcal 17%
Vitamin B2 0.27mg 0.06mg 16%
Vitamin B1 0.39mg 0.2mg 16%
Starch 36.56g 0.34g 15%
Folate 60µg 15%
Vitamin B3 3.363mg 1mg 15%
Vitamin B5 0.942mg 0.245mg 14%
Calcium 180mg 82mg 10%
Polyunsaturated fat 1.071g 0.027g 7%
Selenium 4.4µg 0.7µg 7%
Vitamin A 0µg 36µg 4%
Potassium 427mg 299mg 4%
Fats 2.38g 0.19g 3%
Saturated fat 0.449g 0.026g 2%
Monounsaturated fat 0.589g 0.017g 1%
Vitamin E 0.08mg 0.27mg 1%
Net carbs 65.13g 4.25g N/A
Sugar 1.84g 1.48g N/A
Sodium 12mg 7mg 0%
Choline 13.1mg 12.3mg 0%
Tryptophan 0.139mg 0.017mg 0%
Threonine 0.51mg 0.065mg 0%
Isoleucine 0.501mg 0.069mg 0%
Leucine 1.068mg 0.105mg 0%
Lysine 0.376mg 0.081mg 0%
Methionine 0.428mg 0.021mg 0%
Phenylalanine 0.698mg 0.065mg 0%
Valine 0.686mg 0.091mg 0%
Histidine 0.301mg 0.031mg 0%
Fructose 0.47g 0.57g 0%
Omega-3 - ALA 0.135g N/A

Which food is preferable for your diet?

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

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%
Teff
29%
Okra
Minerals Daily Need Coverage Score
229%
Teff
30%
Okra

Comparison summary

Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 0mg)
Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 0)
Which food is cheaper?
Teff
Teff is cheaper (difference - $1)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 0.36g)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Okra
Okra is lower in Saturated fat (difference - 0.423g)
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. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169747/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.