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  6. Vegetable vs. Okra

Vegetable vs. Okra — In-Depth Nutrition Comparison

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Important differences between vegetable and okra

  • Vegetable has more vitamin A; however, okra has more vitamin C, manganese, vitamin B6, vitamin B1, folate, magnesium, vitamin K, and calcium.
  • Vegetable's daily need coverage for vitamin A is 71% more.

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

Infographic

Vegetable vs Okra 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.
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%
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%
Contains more IronIron +32.3%
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%

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 11% 0% 71% 7.6% 18% 28% 16% 9.1% 17% 0% 59% 14%
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%
Contains more Vitamin AVitamin A +494.4%
Contains more Vitamin EVitamin E +40.7%
Contains more Vitamin B2Vitamin B2 +100%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
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
Contains more ProteinProtein +48.2%
Contains more CarbsCarbs +75.7%
Contains more FatsFats +26.7%
Contains more OtherOther +26.9%
~equal in Water ~89.58g

Fat Type Comparison

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

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