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  6. Celeriac vs. Okra

Celeriac vs. Okra — In-Depth Nutrition Comparison

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How are celeriac and okra different?

  • Celeriac is higher in vitamin K and phosphorus; however, okra is richer in manganese, vitamin C, vitamin A, folate, vitamin B1, magnesium, and fiber.
  • Daily need coverage for manganese for okra is 27% higher.
  • Celeriac contains 2 times more phosphorus than okra. While celeriac contains 115mg of phosphorus, okra contains only 61mg.

Celeriac, raw and Okra, raw are the varieties used in this article.

Infographic

Celeriac 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 14% 13% 26% 26% 23% 9% 49% 13% 21% 3.8%
Okra
Okra
6
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 IronIron +12.9%
Contains more PhosphorusPhosphorus +88.5%
Contains more MagnesiumMagnesium +185%
Contains more CalciumCalcium +90.7%
Contains more CopperCopper +55.7%
Contains more ZincZinc +75.8%
Contains less SodiumSodium -93%
Contains more ManganeseManganese +398.7%
~equal in Potassium ~299mg
~equal in Selenium ~0.7µg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 27% 0% 0% 7.2% 13% 14% 13% 21% 38% 0% 103% 6%
Okra
Okra
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 77% 0% 12% 5.4% 50% 14% 19% 15% 50% 0% 78% 45%
Contains more Vitamin EVitamin E +33.3%
Contains more Vitamin B5Vitamin B5 +43.7%
Contains more Vitamin KVitamin K +31%
Contains more Vitamin CVitamin C +187.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +300%
Contains more Vitamin B3Vitamin B3 +42.9%
Contains more Vitamin B6Vitamin B6 +30.3%
Contains more FolateFolate +650%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.06mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Celeriac Okra DV% diff.
Manganese 0.158mg 0.788mg 27%
Vitamin C 8mg 23mg 17%
Vitamin B1 0.05mg 0.2mg 13%
Folate 8µg 60µg 13%
Magnesium 20mg 57mg 9%
Phosphorus 115mg 61mg 8%
Vitamin K 41µg 31.3µg 8%
Fiber 1.8g 3.2g 6%
Calcium 43mg 82mg 4%
Copper 0.07mg 0.109mg 4%
Sodium 100mg 7mg 4%
Vitamin A 0µg 36µg 4%
Vitamin B6 0.165mg 0.215mg 4%
Zinc 0.33mg 0.58mg 2%
Vitamin B3 0.7mg 1mg 2%
Vitamin B5 0.352mg 0.245mg 2%
Protein 1.5g 1.93g 1%
Carbs 9.2g 7.45g 1%
Iron 0.7mg 0.62mg 1%
Vitamin E 0.36mg 0.27mg 1%
Choline 9mg 12.3mg 1%
Polyunsaturated fat 0.148g 0.027g 1%
Fructose 0.57g 1%
Calories 42kcal 33kcal 0%
Protein per 100 calories 3.6g 5.8g N/A
Calories per 10 g protein 280kcal 171kcal N/A
Weight per 100 calories 238g 303g N/A
Fats 0.3g 0.19g 0%
Net carbs 7.4g 4.25g N/A
Potassium 300mg 299mg 0%
Sugar 1.6g 1.48g N/A
Starch 0.34g 0%
Selenium 0.7µg 0.7µg 0%
Vitamin B2 0.06mg 0.06mg 0%
Saturated fat 0.079g 0.026g 0%
Monounsaturated fat 0.058g 0.017g 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 88%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 9.2 g
Water: 88 g
Other: 1 g
Okra
Okra
2
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 FatsFats +57.9%
Contains more CarbsCarbs +23.5%
Contains more OtherOther +17.6%
Contains more ProteinProtein +28.7%
~equal in Water ~89.58g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 20% 52%
Saturated fat: Sat. Fat 0.079 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.148 g
Okra
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 +241.2%
Contains more Poly. FatPolyunsaturated fat +448.1%
Contains less Sat. FatSaturated fat -67.1%

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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. Celeriac - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170400/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.