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  6. Turkey meat vs. Okra

Turkey meat vs. Okra — In-Depth Nutrition Comparison

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The main differences between turkey meat and okra

  • Turkey meat is richer in vitamin B3, selenium, vitamin B12, vitamin B6, phosphorus, and zinc, yet okra is richer in manganese, vitamin K, and vitamin C.
  • Daily need coverage for vitamin B3 for turkey meat is 54% higher.
  • Okra contains less cholesterol.

Food types used in this article are Turkey, whole, meat, and skin, cooked, roasted and Okra, raw.

Infographic

Turkey meat 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 21% 4.2% 21% 41% 31% 68% 96% 13% 1.8% 163%
Okra
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 +75.8%
Contains more ZincZinc +327.6%
Contains more PhosphorusPhosphorus +265.6%
Contains more SeleniumSelenium +4157.1%
Contains more MagnesiumMagnesium +90%
Contains more CalciumCalcium +485.7%
Contains more PotassiumPotassium +25.1%
Contains more CopperCopper +17.2%
Contains less SodiumSodium -93.2%
Contains more ManganeseManganese +5528.6%

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% 4% 1.4% 6% 11% 65% 179% 57% 142% 128% 0% 6.8% 48%
Okra
Okra
6
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 DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +368.3%
Contains more Vitamin B3Vitamin B3 +857.3%
Contains more Vitamin B5Vitamin B5 +286.9%
Contains more Vitamin B6Vitamin B6 +186.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +610.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin EVitamin E +285.7%
Contains more Vitamin B1Vitamin B1 +344.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +566.7%

All nutrients comparison - raw data values

Nutrient Turkey meat Okra DV% diff.
Vitamin B3 9.573mg 1mg 54%
Selenium 29.8µg 0.7µg 53%
Protein 28.55g 1.93g 53%
Vitamin B12 1.02µg 0µg 43%
Cholesterol 109mg 0mg 36%
Manganese 0.014mg 0.788mg 34%
Vitamin B6 0.616mg 0.215mg 31%
Vitamin K 0µg 31.3µg 26%
Vitamin C 0mg 23mg 26%
Phosphorus 223mg 61mg 23%
Zinc 2.48mg 0.58mg 17%
Vitamin B2 0.281mg 0.06mg 17%
Polyunsaturated fat 2.119g 0.027g 14%
Choline 87.4mg 12.3mg 14%
Vitamin B5 0.948mg 0.245mg 14%
Folate 9µg 60µg 13%
Fiber 0g 3.2g 13%
Vitamin B1 0.045mg 0.2mg 13%
Fats 7.39g 0.19g 11%
Saturated fat 2.155g 0.026g 10%
Calories 189kcal 33kcal 8%
Calcium 14mg 82mg 7%
Monounsaturated fat 2.647g 0.017g 7%
Magnesium 30mg 57mg 6%
Iron 1.09mg 0.62mg 6%
Sodium 103mg 7mg 4%
Vitamin A 12µg 36µg 3%
Carbs 0.06g 7.45g 2%
Vitamin D 15IU 0IU 2%
Vitamin D 0.4µg 0µg 2%
Potassium 239mg 299mg 2%
Copper 0.093mg 0.109mg 2%
Fructose 0.57g 1%
Vitamin E 0.07mg 0.27mg 1%
Net carbs 0.06g 4.25g N/A
Sugar 0g 1.48g N/A
Starch 0.34g 0%
Trans fat 0.101g 0g N/A
Tryptophan 0.291mg 0.017mg 0%
Threonine 1.004mg 0.065mg 0%
Isoleucine 0.796mg 0.069mg 0%
Leucine 1.925mg 0.105mg 0%
Lysine 2.282mg 0.081mg 0%
Methionine 0.724mg 0.021mg 0%
Phenylalanine 0.903mg 0.065mg 0%
Valine 0.902mg 0.091mg 0%
Histidine 0.749mg 0.031mg 0%
Omega-3 - EPA 0.008g 0g N/A
Omega-3 - DHA 0.005g 0g N/A
Omega-3 - ALA 0.105g N/A
Omega-3 - DPA 0.008g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.01g N/A
Omega-6 - Eicosadienoic acid 0.014g N/A
Omega-6 - Linoleic acid 1.841g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
29% 7% 64%
Protein: 28.55 g
Fats: 7.39 g
Carbs: 0.06 g
Water: 63.52 g
Other: 0.48 g
Okra
Okra
3
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 +1379.3%
Contains more FatsFats +3789.5%
Contains more CarbsCarbs +12316.7%
Contains more WaterWater +41%
Contains more OtherOther +77.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 38% 31%
Saturated fat: Sat. Fat 2.155 g
Monounsaturated fat: Mono. Fat 2.647 g
Polyunsaturated fat: Poly. Fat 2.119 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 +15470.6%
Contains more Poly. FatPolyunsaturated fat +7748.1%
Contains less Sat. FatSaturated fat -98.8%

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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. Turkey meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171479/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.