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  6. Endive vs. Okra

Endive vs. Okra — In-Depth Nutrition Comparison

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Differences between Endive and Okra

  • Endive has more Vitamin K, Folate, Vitamin B5, and Vitamin A RAE, while Okra has more Vitamin C, Manganese, Vitamin B6, Vitamin B1, and Magnesium.
  • Endive's daily need coverage for Vitamin K is 166% higher.
  • Okra contains 4 times less Vitamin B5 than Endive. Endive contains 0.9mg of Vitamin B5, while Okra contains 0.245mg.

The food types used in this comparison are Endive, raw and Okra, raw.

Infographic

Endive 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.
Endive
Endive
3
:
7
Okra
Okra
Contains more Iron +33.9%
Contains more Zinc +36.2%
Contains more Calcium +57.7%
Contains more Magnesium +280%
Contains more Phosphorus +117.9%
Contains less Sodium -68.2%
Contains more Copper +10.1%
Contains more Manganese +87.6%
Contains more Selenium +250%
Equal in Potassium - 299
Endive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 32% 11% 12% 28% 3% 22% 33% 55% 2%
Okra
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Contains more Iron +33.9%
Contains more Zinc +36.2%
Contains more Calcium +57.7%
Contains more Magnesium +280%
Contains more Phosphorus +117.9%
Contains less Sodium -68.2%
Contains more Copper +10.1%
Contains more Manganese +87.6%
Contains more Selenium +250%
Equal in Potassium - 299

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.
Endive
Endive
6
:
4
Okra
Okra
Contains more Vitamin A +202.7%
Contains more Vitamin E +63%
Contains more Vitamin B2 +25%
Contains more Vitamin B5 +267.3%
Contains more Folate +136.7%
Contains more Vitamin K +638%
Contains more Vitamin C +253.8%
Contains more Vitamin B1 +150%
Contains more Vitamin B3 +150%
Contains more Vitamin B6 +975%
Endive
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 131% 9% 0% 22% 20% 18% 8% 54% 5% 107% 0% 578%
Okra
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 43% 6% 0% 77% 50% 14% 19% 15% 50% 45% 0% 79%
Contains more Vitamin A +202.7%
Contains more Vitamin E +63%
Contains more Vitamin B2 +25%
Contains more Vitamin B5 +267.3%
Contains more Folate +136.7%
Contains more Vitamin K +638%
Contains more Vitamin C +253.8%
Contains more Vitamin B1 +150%
Contains more Vitamin B3 +150%
Contains more Vitamin B6 +975%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Endive
Endive
3
:
2
Okra
Okra
Contains more Other +65.9%
Contains more Protein +54.4%
Contains more Carbs +122.4%
Equal in Fats - 0.19
Equal in Water - 89.58
Endive
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
Okra
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 Other +65.9%
Contains more Protein +54.4%
Contains more Carbs +122.4%
Equal in Fats - 0.19
Equal in Water - 89.58

Fat Type Comparison

Fat type breakdown side-by-side comparison
Endive
Endive
1
:
2
Okra
Okra
Contains more Polyunsaturated fat +222.2%
Contains less Saturated Fat -45.8%
Contains more Monounsaturated Fat +325%
Endive
35% 3% 63%
Saturated Fat: 0.048 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.087 g
Okra
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Contains more Polyunsaturated fat +222.2%
Contains less Saturated Fat -45.8%
Contains more Monounsaturated Fat +325%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Endive Okra
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Endive Okra Opinion
Net carbs 0.25g 4.25g Okra
Protein 1.25g 1.93g Okra
Fats 0.2g 0.19g Endive
Carbs 3.35g 7.45g Okra
Calories 17kcal 33kcal Okra
Starch 0.34g Okra
Fructose 0.57g Okra
Sugar 0.25g 1.48g Endive
Fiber 3.1g 3.2g Okra
Calcium 52mg 82mg Okra
Iron 0.83mg 0.62mg Endive
Magnesium 15mg 57mg Okra
Phosphorus 28mg 61mg Okra
Potassium 314mg 299mg Endive
Sodium 22mg 7mg Okra
Zinc 0.79mg 0.58mg Endive
Copper 0.099mg 0.109mg Okra
Manganese 0.42mg 0.788mg Okra
Selenium 0.2µg 0.7µg Okra
Vitamin A 2167IU 716IU Endive
Vitamin A RAE 108µg 36µg Endive
Vitamin E 0.44mg 0.27mg Endive
Vitamin C 6.5mg 23mg Okra
Vitamin B1 0.08mg 0.2mg Okra
Vitamin B2 0.075mg 0.06mg Endive
Vitamin B3 0.4mg 1mg Okra
Vitamin B5 0.9mg 0.245mg Endive
Vitamin B6 0.02mg 0.215mg Okra
Folate 142µg 60µg Endive
Vitamin K 231µg 31.3µg Endive
Tryptophan 0.005mg 0.017mg Okra
Threonine 0.05mg 0.065mg Okra
Isoleucine 0.072mg 0.069mg Endive
Leucine 0.098mg 0.105mg Okra
Lysine 0.063mg 0.081mg Okra
Methionine 0.014mg 0.021mg Okra
Phenylalanine 0.053mg 0.065mg Okra
Valine 0.063mg 0.091mg Okra
Histidine 0.023mg 0.031mg Okra
Saturated Fat 0.048g 0.026g Okra
Monounsaturated Fat 0.004g 0.017g Okra
Polyunsaturated fat 0.087g 0.027g Endive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Endive Okra
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
79%
Endive
33%
Okra
Minerals Daily Need Coverage Score
21%
Endive
30%
Okra

Comparison summary

Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.022g)
Which food is lower in Sugar?
Endive
Endive is lower in Sugar (difference - 1.23g)
Which food is lower in glycemic index?
Endive
Endive is lower in glycemic index (difference - 45)
Which food is cheaper?
Endive
Endive is cheaper (difference - $0.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Endive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168412/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.