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  6. Okra vs. Vegetable

Okra vs. Vegetable — In-Depth Nutrition Comparison

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Important differences between okra and vegetable

  • Okra has more vitamin C, manganese, vitamin B6, vitamin B1, folate, magnesium, vitamin K, and calcium; however, vegetable has more vitamin A.
  • Vegetable's daily need coverage for vitamin A is 71% more.
  • Okra has 7 times more vitamin C than vegetable. Okra has 23mg of vitamin C, while vegetable has 3.2mg.

The food varieties used in the comparison are Okra, raw and Vegetables, mixed, frozen, cooked, boiled, drained, without salt.

Infographic

Okra vs Vegetable 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
9
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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
Contains more MagnesiumMagnesium +159.1%
Contains more CalciumCalcium +228%
Contains more PotassiumPotassium +76.9%
Contains more CopperCopper +31.3%
Contains more ZincZinc +18.4%
Contains more PhosphorusPhosphorus +19.6%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +107.9%
Contains more SeleniumSelenium +133.3%
Contains more IronIron +32.3%

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
7
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 11% 0% 71% 7.6% 18% 28% 16% 9.1% 17% 0% 59% 14%
Contains more Vitamin CVitamin C +618.8%
Contains more Vitamin B1Vitamin B1 +181.7%
Contains more Vitamin B3Vitamin B3 +17.5%
Contains more Vitamin B5Vitamin B5 +62.3%
Contains more Vitamin B6Vitamin B6 +190.5%
Contains more Vitamin KVitamin K +33.2%
Contains more FolateFolate +215.8%
Contains more Vitamin AVitamin A +494.4%
Contains more Vitamin EVitamin E +40.7%
Contains more Vitamin B2Vitamin B2 +100%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Okra Vegetable DV% diff.
Vitamin C 23mg 3.2mg 22%
Vitamin A 36µg 214µg 20%
Manganese 0.788mg 0.379mg 18%
Vitamin B1 0.2mg 0.071mg 11%
Vitamin B6 0.215mg 0.074mg 11%
Folate 60µg 19µg 10%
Magnesium 57mg 22mg 8%
Vitamin K 31.3µg 23.5µg 7%
Calcium 82mg 25mg 6%
Fiber 3.2g 4.4g 5%
Vitamin B2 0.06mg 0.12mg 5%
Potassium 299mg 169mg 4%
Iron 0.62mg 0.82mg 3%
Copper 0.109mg 0.083mg 3%
Calories 33kcal 65kcal 2%
Protein 1.93g 2.86g 2%
Carbs 7.45g 13.09g 2%
Vitamin B5 0.245mg 0.151mg 2%
Choline 12.3mg 24.1mg 2%
Zinc 0.58mg 0.49mg 1%
Phosphorus 61mg 51mg 1%
Sodium 7mg 35mg 1%
Vitamin E 0.27mg 0.38mg 1%
Selenium 0.7µg 0.3µg 1%
Vitamin B3 1mg 0.851mg 1%
Fructose 0.57g 1%
Protein per 100 calories 5.8g 4.4g N/A
Calories per 10 g protein 171kcal 227kcal N/A
Weight per 100 calories 303g 154g N/A
Fats 0.19g 0.15g 0%
Net carbs 4.25g 8.69g N/A
Sugar 1.48g 3.12g N/A
Starch 0.34g 0%
Saturated fat 0.026g 0.031g 0%
Monounsaturated fat 0.017g 0.01g 0%
Polyunsaturated fat 0.027g 0.072g 0%
Tryptophan 0.017mg 0.029mg 0%
Threonine 0.065mg 0.115mg 0%
Isoleucine 0.069mg 0.139mg 0%
Leucine 0.105mg 0.19mg 0%
Lysine 0.081mg 0.17mg 0%
Methionine 0.021mg 0.034mg 0%
Phenylalanine 0.065mg 0.12mg 0%
Valine 0.091mg 0.149mg 0%
Histidine 0.031mg 0.073mg 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
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more FatsFats +26.7%
Contains more OtherOther +26.9%
Contains more ProteinProtein +48.2%
Contains more CarbsCarbs +75.7%
~equal in Water ~83.23g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okra
Okra
2
37% 24% 39%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.017 g
Polyunsaturated fat: Poly. Fat 0.027 g
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains less Sat. FatSaturated fat -16.1%
Contains more Mono. FatMonounsaturated fat +70%
Contains more Poly. FatPolyunsaturated fat +166.7%

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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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.