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Grape leaves vs. Okra — In-Depth Nutrition Comparison

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Important differences between Grape leaves and Okra

  • Grape leaves have more Vitamin A RAE, Manganese, Vitamin K, Copper, Fiber, Calcium, Iron, Vitamin B2, and Vitamin B6, however, Okra have more Vitamin B1.
  • Grape leaves' daily need coverage for Vitamin A RAE is 149% more.
  • Grape leaves have 6 times more Vitamin B2 than Okra. Grape leaves have 0.354mg of Vitamin B2, while Okra has 0.06mg.

The food varieties used in the comparison are Grape leaves, raw and Okra, raw.

Infographic

Grape leaves 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.
Contains more Calcium +342.7%
Contains more Iron +324.2%
Contains more Magnesium +66.7%
Contains more Phosphorus +49.2%
Contains more Zinc +15.5%
Contains more Copper +280.7%
Contains more Manganese +262.3%
Contains more Selenium +28.6%
Contains less Sodium -22.2%
Equal in Potassium - 299
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 109% 99% 68% 39% 24% 2% 19% 139% 373% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Contains more Calcium +342.7%
Contains more Iron +324.2%
Contains more Magnesium +66.7%
Contains more Phosphorus +49.2%
Contains more Zinc +15.5%
Contains more Copper +280.7%
Contains more Manganese +262.3%
Contains more Selenium +28.6%
Contains less Sodium -22.2%
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.
:
3
Okra
Contains more Vitamin A +3743.7%
Contains more Vitamin E +640.7%
Contains more Vitamin B2 +490%
Contains more Vitamin B3 +136.2%
Contains more Vitamin B6 +86%
Contains more Folate +38.3%
Contains more Vitamin K +247%
Contains more Vitamin C +107.2%
Contains more Vitamin B1 +400%
Equal in Vitamin B5 - 0.245
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1652% 40% 0% 37% 10% 82% 45% 14% 93% 63% 0% 272%
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 +3743.7%
Contains more Vitamin E +640.7%
Contains more Vitamin B2 +490%
Contains more Vitamin B3 +136.2%
Contains more Vitamin B6 +86%
Contains more Folate +38.3%
Contains more Vitamin K +247%
Contains more Vitamin C +107.2%
Contains more Vitamin B1 +400%
Equal in Vitamin B5 - 0.245

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +190.2%
Contains more Fats +1015.8%
Contains more Carbs +132.3%
Contains more Other +94.1%
Contains more Water +22.2%
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 g
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 Protein +190.2%
Contains more Fats +1015.8%
Contains more Carbs +132.3%
Contains more Other +94.1%
Contains more Water +22.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +376.5%
Contains more Polyunsaturated fat +3844.4%
Contains less Saturated Fat -92.3%
23% 5% 72%
Saturated Fat: 0.336 g
Monounsaturated Fat: 0.081 g
Polyunsaturated fat: 1.065 g
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Contains more Monounsaturated Fat +376.5%
Contains more Polyunsaturated fat +3844.4%
Contains less Saturated Fat -92.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Grape leaves Okra Opinion
Net carbs 6.31g 4.25g Grape leaves
Protein 5.6g 1.93g Grape leaves
Fats 2.12g 0.19g Grape leaves
Carbs 17.31g 7.45g Grape leaves
Calories 93kcal 33kcal Grape leaves
Starch 0.34g Okra
Fructose 0.57g Okra
Sugar 6.3g 1.48g Okra
Fiber 11g 3.2g Grape leaves
Calcium 363mg 82mg Grape leaves
Iron 2.63mg 0.62mg Grape leaves
Magnesium 95mg 57mg Grape leaves
Phosphorus 91mg 61mg Grape leaves
Potassium 272mg 299mg Okra
Sodium 9mg 7mg Okra
Zinc 0.67mg 0.58mg Grape leaves
Copper 0.415mg 0.109mg Grape leaves
Manganese 2.855mg 0.788mg Grape leaves
Selenium 0.9µg 0.7µg Grape leaves
Vitamin A 27521IU 716IU Grape leaves
Vitamin A RAE 1376µg 36µg Grape leaves
Vitamin E 2mg 0.27mg Grape leaves
Vitamin C 11.1mg 23mg Okra
Vitamin B1 0.04mg 0.2mg Okra
Vitamin B2 0.354mg 0.06mg Grape leaves
Vitamin B3 2.362mg 1mg Grape leaves
Vitamin B5 0.231mg 0.245mg Okra
Vitamin B6 0.4mg 0.215mg Grape leaves
Folate 83µg 60µg Grape leaves
Vitamin K 108.6µg 31.3µg Grape leaves
Tryptophan 0.017mg Okra
Threonine 0.065mg Okra
Isoleucine 0.069mg Okra
Leucine 0.105mg Okra
Lysine 0.081mg Okra
Methionine 0.021mg Okra
Phenylalanine 0.065mg Okra
Valine 0.091mg Okra
Histidine 0.031mg Okra
Saturated Fat 0.336g 0.026g Okra
Monounsaturated Fat 0.081g 0.017g Grape leaves
Polyunsaturated fat 1.065g 0.027g Grape leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape leaves 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
192%
Grape leaves
33%
Okra
Minerals Daily Need Coverage Score
87%
Grape leaves
30%
Okra

Comparison summary

Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 4.82g)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.31g)
Which food is cheaper?
Okra
Okra is cheaper (difference - $1.8)
Which food is lower in glycemic index?
Grape leaves
Grape leaves is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Grape leaves
Grape leaves is relatively richer in minerals
Which food is richer in vitamins?
Grape leaves
Grape leaves is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Grape leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168575/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.