Yogurt vs. Okra — In-Depth Nutrition Comparison
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The main differences between yogurt and okra
- Yogurt is richer in vitamin B12, vitamin B2, and selenium, yet okra is richer in manganese, vitamin K, vitamin C, vitamin B1, vitamin A, folate, and fiber.
- Daily need coverage for manganese for okra is 34% higher.
Food types used in this article are Yogurt, Greek, plain, nonfat and Okra, raw.
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.
| Contains more CalciumCalcium | +34.1% |
| Contains more PhosphorusPhosphorus | +121.3% |
| Contains more SeleniumSelenium | +1285.7% |
| Contains more MagnesiumMagnesium | +418.2% |
| Contains more PotassiumPotassium | +112.1% |
| Contains more IronIron | +785.7% |
| Contains more CopperCopper | +541.2% |
| Contains more ZincZinc | +11.5% |
| Contains less SodiumSodium | -80.6% |
| Contains more ManganeseManganese | +8655.6% |
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.
| Contains more Vitamin B2Vitamin B2 | +363.3% |
| Contains more Vitamin B5Vitamin B5 | +35.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +22.8% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +3500% |
| Contains more Vitamin EVitamin E | +2600% |
| Contains more Vitamin B1Vitamin B1 | +769.6% |
| Contains more Vitamin B3Vitamin B3 | +380.8% |
| Contains more Vitamin B6Vitamin B6 | +241.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +757.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.009mg | 0.788mg | 34% |
| Vitamin B12 | 0.75µg | 0µg | 31% |
| Vitamin K | 0µg | 31.3µg | 26% |
| Vitamin C | 0mg | 23mg | 26% |
| Vitamin B2 | 0.278mg | 0.06mg | 17% |
| Protein | 10.19g | 1.93g | 17% |
| Selenium | 9.7µg | 0.7µg | 16% |
| Vitamin B1 | 0.023mg | 0.2mg | 15% |
| Fiber | 0g | 3.2g | 13% |
| Folate | 7µg | 60µg | 13% |
| Vitamin B6 | 0.063mg | 0.215mg | 12% |
| Magnesium | 11mg | 57mg | 11% |
| Phosphorus | 135mg | 61mg | 11% |
| Copper | 0.017mg | 0.109mg | 10% |
| Iron | 0.07mg | 0.62mg | 7% |
| Vitamin B3 | 0.208mg | 1mg | 5% |
| Potassium | 141mg | 299mg | 5% |
| Vitamin A | 1µg | 36µg | 4% |
| Calcium | 110mg | 82mg | 3% |
| Vitamin B5 | 0.331mg | 0.245mg | 2% |
| Vitamin E | 0.01mg | 0.27mg | 2% |
| Cholesterol | 5mg | 0mg | 2% |
| Choline | 15.1mg | 12.3mg | 1% |
| Fructose | 0g | 0.57g | 1% |
| Calories | 59kcal | 33kcal | 1% |
| Sodium | 36mg | 7mg | 1% |
| Zinc | 0.52mg | 0.58mg | 1% |
| Carbs | 3.6g | 7.45g | 1% |
| Fats | 0.39g | 0.19g | 0% |
| Net carbs | 3.6g | 4.25g | N/A |
| Sugar | 3.24g | 1.48g | N/A |
| Starch | 0.34g | 0% | |
| Trans fat | 0.006g | 0g | N/A |
| Saturated fat | 0.117g | 0.026g | 0% |
| Monounsaturated fat | 0.053g | 0.017g | 0% |
| Polyunsaturated fat | 0.012g | 0.027g | 0% |
| Tryptophan | 0.017mg | 0% | |
| Threonine | 0.065mg | 0% | |
| Isoleucine | 0.069mg | 0% | |
| Leucine | 0.105mg | 0% | |
| Lysine | 0.081mg | 0% | |
| Methionine | 0.021mg | 0% | |
| Phenylalanine | 0.065mg | 0% | |
| Valine | 0.091mg | 0% | |
| Histidine | 0.031mg | 0% | |
| Omega-3 - ALA | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 0.01g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +428% |
| Contains more FatsFats | +105.3% |
| Contains more CarbsCarbs | +106.9% |
| Contains more OtherOther | +18.1% |
~equal in
Water
~89.58g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +211.8% |
| Contains less Sat. FatSaturated fat | -77.8% |
| Contains more Poly. FatPolyunsaturated fat | +125% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more LactoseLactose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Maltose
~0g
