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Veggie burger vs. Okra — In-Depth Nutrition Comparison

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A recap on differences between veggie burgers and okra

  • Veggie burgers are higher in vitamin B1, vitamin B12, selenium, iron, phosphorus, vitamin B3, and folate, yet okra is higher in vitamin K and vitamin C.
  • Veggie burgers cover your daily vitamin B1 needs 204% more than okra.
  • The amount of sodium in okra is lower.

Food varieties used in this article are Veggie burgers or soyburgers, unprepared and Okra, raw.

Infographic

Veggie burger 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 40% 41% 29% 90% 67% 34% 88% 74% 124% 123%
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 CalciumCalcium +65.9%
Contains more PotassiumPotassium +11.4%
Contains more IronIron +288.7%
Contains more CopperCopper +83.5%
Contains more ZincZinc +117.2%
Contains more PhosphorusPhosphorus +237.7%
Contains more ManganeseManganese +20.7%
Contains more SeleniumSelenium +3128.6%
Contains less SodiumSodium -98.8%
~equal in Magnesium ~57mg

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 15% 0.33% 4.6% 0% 663% 56% 70% 17% 70% 251% 11% 93% 11%
Okra
4
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 +1225.5%
Contains more Vitamin B2Vitamin B2 +306.7%
Contains more Vitamin B3Vitamin B3 +275.3%
Contains more Vitamin B5Vitamin B5 +18%
Contains more Vitamin B6Vitamin B6 +40.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +106.7%
Contains more CholineCholine +57.7%
Contains more Vitamin CVitamin C +411.1%
Contains more Vitamin AVitamin A +3500%
Contains more Vitamin EVitamin E +17.4%
Contains more Vitamin KVitamin K +645.2%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
16% 6% 14% 61% 3%
Protein: 15.7 g
Fats: 6.3 g
Carbs: 14.27 g
Water: 61.21 g
Other: 2.52 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 +713.5%
Contains more FatsFats +3215.8%
Contains more CarbsCarbs +91.5%
Contains more OtherOther +196.5%
Contains more WaterWater +46.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 34% 39%
Saturated fat: Sat. Fat 1.44 g
Monounsaturated fat: Mono. Fat 1.778 g
Polyunsaturated fat: Poly. Fat 2.023 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 +10358.8%
Contains more Poly. FatPolyunsaturated fat +7392.6%
Contains less Sat. FatSaturated fat -98.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
84% 9% 4% 2%
Starch: 5.78 g
Sucrose: 0.62 g
Glucose: 0.26 g
Fructose: 0.13 g
Lactose: 0.06 g
Maltose: 0 g
Galactose: 0 g
Okra
2
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 +1600%
Contains more LactoseLactose +∞%
Contains more GlucoseGlucose +23.1%
Contains more FructoseFructose +338.5%
~equal in Sucrose ~0.6g
~equal in Maltose ~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.
Veggie burger Okra
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok

All nutrients comparison - raw data values

Nutrient Veggie burger Okra DV% diff.
Vitamin B1 2.651mg 0.2mg 204%
Vitamin B12 2.01µg 0µg 84%
Selenium 22.6µg 0.7µg 40%
Protein 15.7g 1.93g 28%
Sodium 569mg 7mg 24%
Vitamin K 4.2µg 31.3µg 23%
Iron 2.41mg 0.62mg 22%
Phosphorus 206mg 61mg 21%
Vitamin C 4.5mg 23mg 21%
Vitamin B3 3.753mg 1mg 17%
Folate 124µg 60µg 16%
Vitamin B2 0.244mg 0.06mg 14%
Polyunsaturated fat 2.023g 0.027g 13%
Copper 0.2mg 0.109mg 10%
Fats 6.3g 0.19g 9%
Manganese 0.951mg 0.788mg 7%
Vitamin B6 0.303mg 0.215mg 7%
Calories 177kcal 33kcal 7%
Fiber 4.9g 3.2g 7%
Saturated fat 1.44g 0.026g 6%
Zinc 1.26mg 0.58mg 6%
Calcium 136mg 82mg 5%
Monounsaturated fat 1.778g 0.017g 4%
Vitamin A 1µg 36µg 4%
Cholesterol 5mg 0mg 2%
Carbs 14.27g 7.45g 2%
Starch 5.78g 0.34g 2%
Potassium 333mg 299mg 1%
Fructose 0.13g 0.57g 1%
Choline 19.4mg 12.3mg 1%
Vitamin B5 0.289mg 0.245mg 1%
Net carbs 9.37g 4.25g N/A
Magnesium 56mg 57mg 0%
Sugar 1.07g 1.48g N/A
Vitamin E 0.23mg 0.27mg 0%
Tryptophan 0.162mg 0.017mg 0%
Threonine 0.605mg 0.065mg 0%
Isoleucine 0.78mg 0.069mg 0%
Leucine 1.399mg 0.105mg 0%
Lysine 1.004mg 0.081mg 0%
Methionine 0.291mg 0.021mg 0%
Phenylalanine 0.885mg 0.065mg 0%
Valine 0.89mg 0.091mg 0%
Histidine 0.465mg 0.031mg 0%
Omega-3 - ALA 0.081g N/A

Which food is preferable for your diet?

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

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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
97%
Veggie burger
29%
Okra
Minerals Daily Need Coverage Score
71%
Veggie burger
30%
Okra

Comparison summary

Which food is lower in Sugar?
Veggie burger
Veggie burger is lower in Sugar (difference - 0.41g)
Which food is lower in glycemic index?
Veggie burger
Veggie burger is lower in glycemic index (difference - 59)
Which food is cheaper?
Veggie burger
Veggie burger is cheaper (difference - $1)
Which food is richer in minerals?
Veggie burger
Veggie burger is relatively richer in minerals
Which food is richer in vitamins?
Veggie burger
Veggie burger is relatively richer in vitamins
Which food is lower in Cholesterol?
Okra
Okra is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 562mg)
Which food is lower in Saturated fat?
Okra
Okra is lower in Saturated fat (difference - 1.414g)

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. Veggie burger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174287/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.