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  6. Walnut vs. Okra

Walnut vs. Okra — In-Depth Nutrition Comparison

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Summary of differences between Walnut and Okra

  • Walnut has more Copper, Manganese, Phosphorus, Iron, Vitamin B6, Magnesium, and Zinc, however, Okra is higher in Vitamin C, and Vitamin K.
  • Walnut covers your daily need of Copper 164% more than Okra.
  • Walnut has 236 times more Saturated Fat than Okra. While Walnut has 6.126g of Saturated Fat, Okra has only 0.026g.

These are the specific foods used in this comparison Nuts, walnuts, english and Okra, raw.

Infographic

Walnut 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.
Walnut
Walnut
10
:
0
Okra
Okra
Contains more Calcium +19.5%
Contains more Iron +369.4%
Contains more Magnesium +177.2%
Contains more Phosphorus +467.2%
Contains more Potassium +47.5%
Contains less Sodium -71.4%
Contains more Zinc +432.8%
Contains more Copper +1355%
Contains more Manganese +333.2%
Contains more Selenium +600%
Walnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
Okra
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Contains more Calcium +19.5%
Contains more Iron +369.4%
Contains more Magnesium +177.2%
Contains more Phosphorus +467.2%
Contains more Potassium +47.5%
Contains less Sodium -71.4%
Contains more Zinc +432.8%
Contains more Copper +1355%
Contains more Manganese +333.2%
Contains more Selenium +600%

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.
Walnut
Walnut
7
:
3
Okra
Okra
Contains more Vitamin E +159.3%
Contains more Vitamin B1 +70.5%
Contains more Vitamin B2 +150%
Contains more Vitamin B3 +12.5%
Contains more Vitamin B5 +132.7%
Contains more Vitamin B6 +149.8%
Contains more Folate +63.3%
Contains more Vitamin A +3480%
Contains more Vitamin C +1669.2%
Contains more Vitamin K +1059.3%
Walnut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 14% 0% 5% 86% 35% 22% 35% 124% 74% 0% 7%
Okra
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 43% 6% 0% 77% 50% 14% 19% 15% 50% 45% 0% 79%
Contains more Vitamin E +159.3%
Contains more Vitamin B1 +70.5%
Contains more Vitamin B2 +150%
Contains more Vitamin B3 +12.5%
Contains more Vitamin B5 +132.7%
Contains more Vitamin B6 +149.8%
Contains more Folate +63.3%
Contains more Vitamin A +3480%
Contains more Vitamin C +1669.2%
Contains more Vitamin K +1059.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
Walnut
4
:
1
Okra
Okra
Contains more Protein +689.1%
Contains more Fats +34221.1%
Contains more Carbs +84%
Contains more Other +109.4%
Contains more Water +2101%
Walnut
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
Okra
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 Protein +689.1%
Contains more Fats +34221.1%
Contains more Carbs +84%
Contains more Other +109.4%
Contains more Water +2101%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
Walnut
2
:
1
Okra
Okra
Contains more Monounsaturated Fat +52447.1%
Contains more Polyunsaturated fat +174618.5%
Contains less Saturated Fat -99.6%
Walnut
10% 14% 76%
Saturated Fat: 6.126 g
Monounsaturated Fat: 8.933 g
Polyunsaturated fat: 47.174 g
Okra
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Contains more Monounsaturated Fat +52447.1%
Contains more Polyunsaturated fat +174618.5%
Contains less Saturated Fat -99.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Walnut
Walnut
1
:
3
Okra
Okra
Contains more Sucrose +305%
Contains more Starch +466.7%
Contains more Glucose +300%
Contains more Fructose +533.3%
Walnut
2% 91% 3% 3%
Starch: 0.06 g
Sucrose: 2.43 g
Glucose: 0.08 g
Fructose: 0.09 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Okra
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 Sucrose +305%
Contains more Starch +466.7%
Contains more Glucose +300%
Contains more Fructose +533.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Walnut Okra
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Walnut Okra Opinion
Net carbs 7.01g 4.25g Walnut
Protein 15.23g 1.93g Walnut
Fats 65.21g 0.19g Walnut
Carbs 13.71g 7.45g Walnut
Calories 654kcal 33kcal Walnut
Starch 0.06g 0.34g Okra
Fructose 0.09g 0.57g Okra
Sugar 2.61g 1.48g Okra
Fiber 6.7g 3.2g Walnut
Calcium 98mg 82mg Walnut
Iron 2.91mg 0.62mg Walnut
Magnesium 158mg 57mg Walnut
Phosphorus 346mg 61mg Walnut
Potassium 441mg 299mg Walnut
Sodium 2mg 7mg Walnut
Zinc 3.09mg 0.58mg Walnut
Copper 1.586mg 0.109mg Walnut
Manganese 3.414mg 0.788mg Walnut
Selenium 4.9µg 0.7µg Walnut
Vitamin A 20IU 716IU Okra
Vitamin A RAE 1µg 36µg Okra
Vitamin E 0.7mg 0.27mg Walnut
Vitamin C 1.3mg 23mg Okra
Vitamin B1 0.341mg 0.2mg Walnut
Vitamin B2 0.15mg 0.06mg Walnut
Vitamin B3 1.125mg 1mg Walnut
Vitamin B5 0.57mg 0.245mg Walnut
Vitamin B6 0.537mg 0.215mg Walnut
Folate 98µg 60µg Walnut
Vitamin K 2.7µg 31.3µg Okra
Tryptophan 0.17mg 0.017mg Walnut
Threonine 0.596mg 0.065mg Walnut
Isoleucine 0.625mg 0.069mg Walnut
Leucine 1.17mg 0.105mg Walnut
Lysine 0.424mg 0.081mg Walnut
Methionine 0.236mg 0.021mg Walnut
Phenylalanine 0.711mg 0.065mg Walnut
Valine 0.753mg 0.091mg Walnut
Histidine 0.391mg 0.031mg Walnut
Saturated Fat 6.126g 0.026g Okra
Monounsaturated Fat 8.933g 0.017g Walnut
Polyunsaturated fat 47.174g 0.027g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut Okra
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
33%
Walnut
33%
Okra
Minerals Daily Need Coverage Score
152%
Walnut
30%
Okra

Comparison summary

Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is richer in vitamins?
Walnut
Walnut is relatively richer in vitamins
Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 1.13g)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 6.1g)
Which food is cheaper?
Okra
Okra is cheaper (difference - $4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.