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  6. Okra vs. Celeriac

Okra vs. Celeriac — In-Depth Nutrition Comparison

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How are okra and celeriac different?

  • Okra is higher in manganese, vitamin C, vitamin A, folate, vitamin B1, magnesium, and fiber; however, celeriac is richer in vitamin K and phosphorus.
  • Daily need coverage for manganese for okra is 27% higher.

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

Infographic

Okra vs Celeriac 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.
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%
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%
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%
Contains more IronIron +12.9%
Contains more PhosphorusPhosphorus +88.5%
~equal in Potassium ~300mg
~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.
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%
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%
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%
Contains more Vitamin EVitamin E +33.3%
Contains more Vitamin B5Vitamin B5 +43.7%
Contains more Vitamin KVitamin K +31%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.06mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Okra Celeriac DV% diff.
Manganese 0.788mg 0.158mg 27%
Vitamin C 23mg 8mg 17%
Vitamin B1 0.2mg 0.05mg 13%
Folate 60µg 8µg 13%
Magnesium 57mg 20mg 9%
Phosphorus 61mg 115mg 8%
Vitamin K 31.3µg 41µg 8%
Fiber 3.2g 1.8g 6%
Calcium 82mg 43mg 4%
Copper 0.109mg 0.07mg 4%
Sodium 7mg 100mg 4%
Vitamin A 36µg 0µg 4%
Vitamin B6 0.215mg 0.165mg 4%
Zinc 0.58mg 0.33mg 2%
Vitamin B3 1mg 0.7mg 2%
Vitamin B5 0.245mg 0.352mg 2%
Protein 1.93g 1.5g 1%
Carbs 7.45g 9.2g 1%
Iron 0.62mg 0.7mg 1%
Vitamin E 0.27mg 0.36mg 1%
Choline 12.3mg 9mg 1%
Polyunsaturated fat 0.027g 0.148g 1%
Fructose 0.57g 1%
Calories 33kcal 42kcal 0%
Protein per 100 calories 5.8g 3.6g N/A
Calories per 10 g protein 171kcal 280kcal N/A
Weight per 100 calories 303g 238g N/A
Fats 0.19g 0.3g 0%
Net carbs 4.25g 7.4g N/A
Potassium 299mg 300mg 0%
Sugar 1.48g 1.6g N/A
Starch 0.34g 0%
Selenium 0.7µg 0.7µg 0%
Vitamin B2 0.06mg 0.06mg 0%
Saturated fat 0.026g 0.079g 0%
Monounsaturated fat 0.017g 0.058g 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
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
9% 88%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 9.2 g
Water: 88 g
Other: 1 g
Contains more ProteinProtein +28.7%
Contains more FatsFats +57.9%
Contains more CarbsCarbs +23.5%
Contains more OtherOther +17.6%
~equal in Water ~88g

Fat Type Comparison

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

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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. Okra - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169260/nutrients
  2. Celeriac - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170400/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.