Flour vs. Okra — In-Depth Nutrition Comparison
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How are flour and okra different?
- Flour is higher in selenium, iron, vitamin B1, vitamin B2, folate, and vitamin B3; however, okra is richer in vitamin K, vitamin C, vitamin A, and vitamin B6.
- Daily need coverage for selenium for flour is 60% higher.
- Flour contains 8 times more vitamin B2 than okra. While flour contains 0.494mg of vitamin B2, okra contains only 0.06mg.
Wheat flour, white, all-purpose, enriched, bleached and Okra, raw are the varieties used in this article.
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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.
| Contains more IronIron | +648.4% |
| Contains more CopperCopper | +32.1% |
| Contains more ZincZinc | +20.7% |
| Contains more PhosphorusPhosphorus | +77% |
| Contains less SodiumSodium | -71.4% |
| Contains more SeleniumSelenium | +4742.9% |
| Contains more MagnesiumMagnesium | +159.1% |
| Contains more CalciumCalcium | +446.7% |
| Contains more PotassiumPotassium | +179.4% |
| Contains more ManganeseManganese | +15.5% |
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.
| Contains more Vitamin B1Vitamin B1 | +292.5% |
| Contains more Vitamin B2Vitamin B2 | +723.3% |
| Contains more Vitamin B3Vitamin B3 | +490.4% |
| Contains more Vitamin B5Vitamin B5 | +78.8% |
| Contains more FolateFolate | +205% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +350% |
| Contains more Vitamin B6Vitamin B6 | +388.6% |
| Contains more Vitamin KVitamin K | +10333.3% |
| Contains more CholineCholine | +18.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 33.9µg | 0.7µg | 60% |
| Iron | 4.64mg | 0.62mg | 50% |
| Vitamin B1 | 0.785mg | 0.2mg | 49% |
| Vitamin B2 | 0.494mg | 0.06mg | 33% |
| Folate | 183µg | 60µg | 31% |
| Vitamin B3 | 5.904mg | 1mg | 31% |
| Vitamin C | 0mg | 23mg | 26% |
| Vitamin K | 0.3µg | 31.3µg | 26% |
| Carbs | 76.31g | 7.45g | 23% |
| Protein | 10.33g | 1.93g | 17% |
| Calories | 364kcal | 33kcal | 17% |
| Vitamin B6 | 0.044mg | 0.215mg | 13% |
| Magnesium | 22mg | 57mg | 8% |
| Phosphorus | 108mg | 61mg | 7% |
| Calcium | 15mg | 82mg | 7% |
| Potassium | 107mg | 299mg | 6% |
| Manganese | 0.682mg | 0.788mg | 5% |
| Vitamin B5 | 0.438mg | 0.245mg | 4% |
| Vitamin A | 0µg | 36µg | 4% |
| Copper | 0.144mg | 0.109mg | 4% |
| Polyunsaturated fat | 0.413g | 0.027g | 3% |
| Fiber | 2.7g | 3.2g | 2% |
| Saturated fat | 0.155g | 0.026g | 1% |
| Fats | 0.98g | 0.19g | 1% |
| Fructose | 0.57g | 1% | |
| Vitamin E | 0.06mg | 0.27mg | 1% |
| Zinc | 0.7mg | 0.58mg | 1% |
| Net carbs | 73.61g | 4.25g | N/A |
| Sugar | 0.27g | 1.48g | N/A |
| Starch | 0.34g | 0% | |
| Sodium | 2mg | 7mg | 0% |
| Choline | 10.4mg | 12.3mg | 0% |
| Monounsaturated fat | 0.087g | 0.017g | 0% |
| Tryptophan | 0.127mg | 0.017mg | 0% |
| Threonine | 0.281mg | 0.065mg | 0% |
| Isoleucine | 0.357mg | 0.069mg | 0% |
| Leucine | 0.71mg | 0.105mg | 0% |
| Lysine | 0.228mg | 0.081mg | 0% |
| Methionine | 0.183mg | 0.021mg | 0% |
| Phenylalanine | 0.52mg | 0.065mg | 0% |
| Valine | 0.415mg | 0.091mg | 0% |
| Histidine | 0.23mg | 0.031mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +435.2% |
| Contains more FatsFats | +415.8% |
| Contains more CarbsCarbs | +924.3% |
| Contains more WaterWater | +651.5% |
| Contains more OtherOther | +84.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +411.8% |
| Contains more Poly. FatPolyunsaturated fat | +1429.6% |
| Contains less Sat. FatSaturated fat | -83.2% |
