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  6. Okra vs. Hearts of palm

Okra vs. Hearts of palm — In-Depth Nutrition Comparison

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How are okra and hearts of palm different?

  • Okra is higher in vitamin C, vitamin B1, vitamin B6, and folate; however, hearts of palm are richer in iron, manganese, and zinc.
  • Daily need coverage for iron for hearts of palm is 31% higher.
  • Okra contains 18 times more vitamin B1 than hearts of palm. While okra contains 0.2mg of vitamin B1, hearts of palm contain only 0.011mg.
  • Okra has less sodium.

Okra, raw and Hearts of palm, canned are the varieties used in this article.

Infographic

Okra vs Hearts of palm infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Okra
Okra
4
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 27% 17% 16% 117% 44% 31% 28% 56% 182% 3.8%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +41.4%
Contains more PotassiumPotassium +68.9%
Contains less SodiumSodium -98.4%
Contains more IronIron +404.8%
Contains more CopperCopper +22%
Contains more ZincZinc +98.3%
Contains more ManganeseManganese +76.9%
~equal in Phosphorus ~65mg
~equal in Selenium ~0.7µg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Okra
Okra
9
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 26% 0% 0% 0% 2.8% 13% 8.2% 7.6% 5.1% 0% 0% 29%
Contains more Vitamin CVitamin C +191.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1718.2%
Contains more Vitamin B3Vitamin B3 +128.8%
Contains more Vitamin B5Vitamin B5 +94.4%
Contains more Vitamin B6Vitamin B6 +877.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +53.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.057mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Okra Hearts of palm DV% diff.
Iron 0.62mg 3.13mg 31%
Manganese 0.788mg 1.394mg 26%
Vitamin K 31.3µg 26%
Sodium 7mg 426mg 18%
Vitamin C 23mg 7.9mg 17%
Vitamin B1 0.2mg 0.011mg 16%
Vitamin B6 0.215mg 0.022mg 15%
Magnesium 57mg 38mg 5%
Zinc 0.58mg 1.15mg 5%
Folate 60µg 39µg 5%
Potassium 299mg 177mg 4%
Vitamin A 36µg 0µg 4%
Vitamin B3 1mg 0.437mg 4%
Fiber 3.2g 2.4g 3%
Copper 0.109mg 0.133mg 3%
Calcium 82mg 58mg 2%
Vitamin E 0.27mg 2%
Vitamin B5 0.245mg 0.126mg 2%
Choline 12.3mg 2%
Protein 1.93g 2.52g 1%
Fats 0.19g 0.62g 1%
Carbs 7.45g 4.62g 1%
Phosphorus 61mg 65mg 1%
Polyunsaturated fat 0.027g 0.202g 1%
Fructose 0.57g 1%
Calories 33kcal 28kcal 0%
Protein per 100 calories 5.8g 9g N/A
Calories per 10 g protein 171kcal 111kcal N/A
Weight per 100 calories 303g 357g N/A
Net carbs 4.25g 2.22g N/A
Sugar 1.48g N/A
Starch 0.34g 0%
Selenium 0.7µg 0.7µg 0%
Vitamin B2 0.06mg 0.057mg 0%
Saturated fat 0.026g 0.13g 0%
Monounsaturated fat 0.017g 0.103g 0%
Tryptophan 0.017mg 0.023mg 0%
Threonine 0.065mg 0.097mg 0%
Isoleucine 0.069mg 0.101mg 0%
Leucine 0.105mg 0.169mg 0%
Lysine 0.081mg 0.091mg 0%
Methionine 0.021mg 0.042mg 0%
Phenylalanine 0.065mg 0.098mg 0%
Valine 0.091mg 0.114mg 0%
Histidine 0.031mg 0.055mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
Okra
1
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
3% 5% 90% 2%
Protein: 2.52 g
Fats: 0.62 g
Carbs: 4.62 g
Water: 90.2 g
Other: 2.04 g
Contains more CarbsCarbs +61.3%
Contains more ProteinProtein +30.6%
Contains more FatsFats +226.3%
~equal in Water ~90.2g

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
30% 24% 46%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.103 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains less Sat. FatSaturated fat -80%
Contains more Mono. FatMonounsaturated fat +505.9%
Contains more Poly. FatPolyunsaturated fat +648.1%

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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. Hearts of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168569/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.