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Vegetable vs Okra - In-Depth Nutrition Comparison

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Important differences between Vegetable and Okra

  • Vegetable has more Vitamin A, however Okra has more Vitamin C, Manganese, Vitamin B6, Vitamin B1, Folate, Magnesium, Vitamin K, and Calcium.
  • Okra's daily need coverage for Vitamin C is 22% more.
  • Vegetable has 6 times more Vitamin A than Okra. Vegetable has 214µg of Vitamin A, while Okra has 36µg.

The food varieties used in the comparison are Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Okra, raw.

Infographic

Vegetable 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Okra
Contains more Iron +32.3%
Contains more Calcium +228%
Contains more Potassium +76.9%
Contains more Magnesium +159.1%
Contains more Copper +31.3%
Contains more Zinc +18.4%
Contains more Phosphorus +19.6%
Contains less Sodium -80%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 31% 8% 15% 16% 28% 14% 22% 5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 24% 25% 27% 41% 37% 16% 27% 1%
Contains more Iron +32.3%
Contains more Calcium +228%
Contains more Potassium +76.9%
Contains more Magnesium +159.1%
Contains more Copper +31.3%
Contains more Zinc +18.4%
Contains more Phosphorus +19.6%
Contains less Sodium -80%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Okra
Contains more Vitamin A +497.3%
Contains more Vitamin E +40.7%
Contains more Vitamin B2 +100%
Contains more Vitamin C +618.8%
Contains more Vitamin B1 +181.7%
Contains more Vitamin B3 +17.5%
Contains more Vitamin B5 +62.3%
Contains more Vitamin B6 +190.5%
Contains more Vitamin K +33.2%
Contains more Folate +215.8%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 11% 257% 8% 0% 18% 28% 16% 10% 18% 0% 59% 15%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 77% 43% 6% 0% 50% 14% 19% 15% 50% 0% 79% 45%
Contains more Vitamin A +497.3%
Contains more Vitamin E +40.7%
Contains more Vitamin B2 +100%
Contains more Vitamin C +618.8%
Contains more Vitamin B1 +181.7%
Contains more Vitamin B3 +17.5%
Contains more Vitamin B5 +62.3%
Contains more Vitamin B6 +190.5%
Contains more Vitamin K +33.2%
Contains more Folate +215.8%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
36
Vegetable
33
Okra
Mineral Summary Score
17
Vegetable
24
Okra

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
17%
Vegetable
12%
Okra
Carbohydrates
13%
Vegetable
7%
Okra
Fats
1%
Vegetable
1%
Okra

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Vegetable Okra
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Vegetable Okra
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in glycemic index?
Vegetable
Vegetable is lower in glycemic index (difference - 45)
Which food is cheaper?
Vegetable
Vegetable is cheaper (difference - $0.5)
Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 1.64g)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 28mg)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.005g)
Which food is richer in minerals?
Okra
Okra is relatively richer in minerals
Which food is richer in vitamins?
Okra
Okra is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Vegetable Okra Opinion
Calories 65 33 Vegetable
Protein 2.86 1.93 Vegetable
Fats 0.15 0.19 Okra
Vitamin C 3.2 23 Okra
Net carbs 8.6899995803833 4.25 Vegetable
Carbs 13.09 7.45 Vegetable
Cholesterol 0 0
Vitamin D 0 0
Iron 0.82 0.62 Vegetable
Calcium 25 82 Okra
Potassium 169 299 Okra
Magnesium 22 57 Okra
Sugar 3.12 1.48 Okra
Fiber 4.4 3.2 Vegetable
Copper 0.083 0.109 Okra
Zinc 0.49 0.58 Okra
Starch 0.34 Okra
Phosphorus 51 61 Okra
Sodium 35 7 Okra
Vitamin A 4277 716 Vegetable
Vitamin E 0.38 0.27 Vegetable
Vitamin D 0 0
Vitamin B1 0.071 0.2 Okra
Vitamin B2 0.12 0.06 Vegetable
Vitamin B3 0.851 1 Okra
Vitamin B5 0.151 0.245 Okra
Vitamin B6 0.074 0.215 Okra
Vitamin B12 0 0
Vitamin K 23.5 31.3 Okra
Folate 19 60 Okra
Trans Fat 0 0
Saturated Fat 0.031 0.026 Okra
Monounsaturated Fat 0.01 0.017 Okra
Polyunsaturated fat 0.072 0.027 Vegetable
Tryptophan 0.029 0.017 Vegetable
Threonine 0.115 0.065 Vegetable
Isoleucine 0.139 0.069 Vegetable
Leucine 0.19 0.105 Vegetable
Lysine 0.17 0.081 Vegetable
Methionine 0.034 0.021 Vegetable
Phenylalanine 0.12 0.065 Vegetable
Valine 0.149 0.091 Vegetable
Histidine 0.073 0.031 Vegetable
Fructose 0.57 Okra

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.