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  6. Okra vs. Olive

Okra vs. Olive — In-Depth Nutrition Comparison

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Differences between okra and olive

  • Okra has more manganese, vitamin K, vitamin C, vitamin B1, vitamin B6, folate, and magnesium, while olive has more iron and copper.
  • Olive's daily need coverage for iron is 34% higher.
  • The amount of sodium in okra is lower.

The food types used in this comparison are Okra, raw and Olives, ripe, canned (small-extra large).

Infographic

Okra vs Olive 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%
Olive
Olive
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
Contains more MagnesiumMagnesium +1325%
Contains more PotassiumPotassium +3637.5%
Contains more ZincZinc +163.6%
Contains more PhosphorusPhosphorus +1933.3%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +3840%
Contains more IronIron +432.3%
Contains more CopperCopper +130.3%
Contains more SeleniumSelenium +28.6%
~equal in Calcium ~88mg

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
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%
Olive
Olive
1
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 3% 0% 6.7% 33% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0%
Contains more Vitamin CVitamin C +2455.6%
Contains more Vitamin AVitamin A +80%
Contains more Vitamin B1Vitamin B1 +6566.7%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +2602.7%
Contains more Vitamin B5Vitamin B5 +1533.3%
Contains more Vitamin B6Vitamin B6 +2288.9%
Contains more Vitamin KVitamin K +2135.7%
Contains more FolateFolate +∞%
Contains more Vitamin EVitamin E +511.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Okra Olive DV% diff.
Iron 0.62mg 3.3mg 34%
Manganese 0.788mg 0.02mg 33%
Sodium 7mg 735mg 32%
Vitamin C 23mg 0.9mg 25%
Vitamin K 31.3µg 1.4µg 25%
Monounsaturated fat 0.017g 7.888g 20%
Fats 0.19g 10.68g 16%
Copper 0.109mg 0.251mg 16%
Vitamin B1 0.2mg 0.003mg 16%
Vitamin B6 0.215mg 0.009mg 16%
Folate 60µg 0µg 15%
Magnesium 57mg 4mg 13%
Potassium 299mg 8mg 9%
Vitamin E 0.27mg 1.65mg 9%
Phosphorus 61mg 3mg 8%
Vitamin B3 1mg 0.037mg 6%
Saturated fat 0.026g 1.415g 6%
Polyunsaturated fat 0.027g 0.911g 6%
Vitamin B2 0.06mg 0mg 5%
Vitamin B5 0.245mg 0.015mg 5%
Calories 33kcal 115kcal 4%
Zinc 0.58mg 0.22mg 3%
Protein 1.93g 0.84g 2%
Vitamin A 36µg 20µg 2%
Calcium 82mg 88mg 1%
Fructose 0.57g 1%
Protein per 100 calories 5.8g 0.73g N/A
Calories per 10 g protein 171kcal 1369kcal N/A
Weight per 100 calories 303g 87g N/A
Unsaturated / Saturated Fat ratio 1.7 6.2 N/A
Net carbs 4.25g 3.06g N/A
Carbs 7.45g 6.26g 0%
Sugar 1.48g 0g N/A
Fiber 3.2g 3.2g 0%
Starch 0.34g 0%
Selenium 0.7µg 0.9µg 0%
Choline 12.3mg 10.3mg 0%
Tryptophan 0.017mg 0%
Threonine 0.065mg 0.026mg 0%
Isoleucine 0.069mg 0.031mg 0%
Leucine 0.105mg 0.05mg 0%
Lysine 0.081mg 0.032mg 0%
Methionine 0.021mg 0.012mg 0%
Phenylalanine 0.065mg 0.029mg 0%
Valine 0.091mg 0.038mg 0%
Histidine 0.031mg 0.023mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
Okra
3
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
Olive
Olive
2
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more ProteinProtein +129.8%
Contains more CarbsCarbs +19%
Contains more WaterWater +12%
Contains more FatsFats +5521.1%
Contains more OtherOther +162.4%

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
Olive
Olive
2
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
Contains less Sat. FatSaturated fat -98.2%
Contains more Mono. FatMonounsaturated fat +46300%
Contains more Poly. FatPolyunsaturated fat +3274.1%

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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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.