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  6. Amaranth leaves vs. Okra

Amaranth leaves vs. Okra — In-Depth Nutrition Comparison

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Differences between Amaranth leaves and Okra

  • Amaranth leaves have more Vitamin K, Vitamin C, Iron, Calcium, Vitamin A RAE, Potassium, Vitamin B2, Folate, and Copper, while Okra have more Vitamin B1.
  • Amaranth leaves' daily need coverage for Vitamin K is 924% higher.
  • Okra contains 4 times less Vitamin A RAE than Amaranth leaves. Amaranth leaves contain 146µg of Vitamin A RAE, while Okra contains 36µg.

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

Infographic

Amaranth 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.
Amaranth leaves
Amaranth leaves
7
:
3
Okra
Okra
Contains more Calcium +162.2%
Contains more Iron +274.2%
Contains more Potassium +104.3%
Contains more Zinc +55.2%
Contains more Copper +48.6%
Contains more Manganese +12.3%
Contains more Selenium +28.6%
Contains more Phosphorus +22%
Contains less Sodium -65%
Equal in Magnesium - 57
Amaranth leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 65% 87% 40% 22% 54% 3% 25% 54% 116% 5%
Okra
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Contains more Calcium +162.2%
Contains more Iron +274.2%
Contains more Potassium +104.3%
Contains more Zinc +55.2%
Contains more Copper +48.6%
Contains more Manganese +12.3%
Contains more Selenium +28.6%
Contains more Phosphorus +22%
Contains less Sodium -65%
Equal in Magnesium - 57

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.
Amaranth leaves
Amaranth leaves
5
:
5
Okra
Okra
Contains more Vitamin A +307.4%
Contains more Vitamin C +88.3%
Contains more Vitamin B2 +163.3%
Contains more Folate +41.7%
Contains more Vitamin K +3542.2%
Contains more Vitamin B1 +640.7%
Contains more Vitamin B3 +52%
Contains more Vitamin B5 +282.8%
Contains more Vitamin B6 +12%
Amaranth leaves
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 176% 0% 0% 145% 7% 37% 13% 4% 45% 64% 0% 2850%
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 +307.4%
Contains more Vitamin C +88.3%
Contains more Vitamin B2 +163.3%
Contains more Folate +41.7%
Contains more Vitamin K +3542.2%
Contains more Vitamin B1 +640.7%
Contains more Vitamin B3 +52%
Contains more Vitamin B5 +282.8%
Contains more Vitamin B6 +12%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Amaranth leaves
Amaranth leaves
4
:
1
Okra
Okra
Contains more Protein +27.5%
Contains more Fats +73.7%
Contains more Other +76.5%
Contains more Carbs +85.3%
Equal in Water - 89.58
Amaranth leaves
2% 4% 92%
Protein: 2.46 g
Fats: 0.33 g
Carbs: 4.02 g
Water: 91.69 g
Other: 1.5 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 Protein +27.5%
Contains more Fats +73.7%
Contains more Other +76.5%
Contains more Carbs +85.3%
Equal in Water - 89.58

Fat Type Comparison

Fat type breakdown side-by-side comparison
Amaranth leaves
Amaranth leaves
2
:
1
Okra
Okra
Contains more Monounsaturated Fat +347.1%
Contains more Polyunsaturated fat +444.4%
Contains less Saturated Fat -71.4%
Amaranth leaves
29% 24% 47%
Saturated Fat: 0.091 g
Monounsaturated Fat: 0.076 g
Polyunsaturated fat: 0.147 g
Okra
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Contains more Monounsaturated Fat +347.1%
Contains more Polyunsaturated fat +444.4%
Contains less Saturated Fat -71.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Amaranth leaves Okra Opinion
Net carbs 4.02g 4.25g Okra
Protein 2.46g 1.93g Amaranth leaves
Fats 0.33g 0.19g Amaranth leaves
Carbs 4.02g 7.45g Okra
Calories 23kcal 33kcal Okra
Starch 0.34g Okra
Fructose 0.57g Okra
Sugar 1.48g Amaranth leaves
Fiber 3.2g Okra
Calcium 215mg 82mg Amaranth leaves
Iron 2.32mg 0.62mg Amaranth leaves
Magnesium 55mg 57mg Okra
Phosphorus 50mg 61mg Okra
Potassium 611mg 299mg Amaranth leaves
Sodium 20mg 7mg Okra
Zinc 0.9mg 0.58mg Amaranth leaves
Copper 0.162mg 0.109mg Amaranth leaves
Manganese 0.885mg 0.788mg Amaranth leaves
Selenium 0.9µg 0.7µg Amaranth leaves
Vitamin A 2917IU 716IU Amaranth leaves
Vitamin A RAE 146µg 36µg Amaranth leaves
Vitamin E 0.27mg Okra
Vitamin C 43.3mg 23mg Amaranth leaves
Vitamin B1 0.027mg 0.2mg Okra
Vitamin B2 0.158mg 0.06mg Amaranth leaves
Vitamin B3 0.658mg 1mg Okra
Vitamin B5 0.064mg 0.245mg Okra
Vitamin B6 0.192mg 0.215mg Okra
Folate 85µg 60µg Amaranth leaves
Vitamin K 1140µg 31.3µg Amaranth leaves
Tryptophan 0.031mg 0.017mg Amaranth leaves
Threonine 0.099mg 0.065mg Amaranth leaves
Isoleucine 0.119mg 0.069mg Amaranth leaves
Leucine 0.195mg 0.105mg Amaranth leaves
Lysine 0.127mg 0.081mg Amaranth leaves
Methionine 0.036mg 0.021mg Amaranth leaves
Phenylalanine 0.133mg 0.065mg Amaranth leaves
Valine 0.137mg 0.091mg Amaranth leaves
Histidine 0.052mg 0.031mg Amaranth leaves
Saturated Fat 0.091g 0.026g Okra
Monounsaturated Fat 0.076g 0.017g Amaranth leaves
Polyunsaturated fat 0.147g 0.027g Amaranth leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth 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
278%
Amaranth leaves
33%
Okra
Minerals Daily Need Coverage Score
47%
Amaranth leaves
30%
Okra

Comparison summary

Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.065g)
Which food is lower in Sugar?
Amaranth leaves
Amaranth leaves is lower in Sugar (difference - 1.48g)
Which food is lower in glycemic index?
Amaranth leaves
Amaranth leaves is lower in glycemic index (difference - 0)
Which food is cheaper?
Amaranth leaves
Amaranth leaves is cheaper (difference - $1)
Which food is richer in minerals?
Amaranth leaves
Amaranth leaves is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Amaranth leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168385/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.