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Endive vs. Okra — In-Depth Nutrition Comparison

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Differences between endive and okra

  • Endive has more vitamin K, vitamin A, folate, and vitamin B5, 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
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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
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 16% 28% 31% 33% 22% 12% 2.9% 55% 1.1%
Okra
7
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 +33.9%
Contains more ZincZinc +36.2%
Contains more MagnesiumMagnesium +280%
Contains more CalciumCalcium +57.7%
Contains more CopperCopper +10.1%
Contains more PhosphorusPhosphorus +117.9%
Contains less SodiumSodium -68.2%
Contains more ManganeseManganese +87.6%
Contains more SeleniumSelenium +250%
~equal in Potassium ~299mg

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
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 22% 36% 8.8% 0% 20% 17% 7.5% 54% 4.6% 0% 578% 107% 9.2%
Okra
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 77% 12% 5.4% 0% 50% 14% 19% 15% 50% 0% 78% 45% 6.7%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin EVitamin E +63%
Contains more Vitamin B2Vitamin B2 +25%
Contains more Vitamin B5Vitamin B5 +267.3%
Contains more Vitamin KVitamin K +638%
Contains more FolateFolate +136.7%
Contains more CholineCholine +36.6%
Contains more Vitamin CVitamin C +253.8%
Contains more Vitamin B1Vitamin B1 +150%
Contains more Vitamin B3Vitamin B3 +150%
Contains more Vitamin B6Vitamin B6 +975%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Endive Okra DV% diff.
Vitamin K 231µg 31.3µg 166%
Folate 142µg 60µg 21%
Vitamin C 6.5mg 23mg 18%
Manganese 0.42mg 0.788mg 16%
Vitamin B6 0.02mg 0.215mg 15%
Vitamin B5 0.9mg 0.245mg 13%
Vitamin B1 0.08mg 0.2mg 10%
Magnesium 15mg 57mg 10%
Vitamin A 108µg 36µg 8%
Phosphorus 28mg 61mg 5%
Vitamin B3 0.4mg 1mg 4%
Calcium 52mg 82mg 3%
Iron 0.83mg 0.62mg 3%
Zinc 0.79mg 0.58mg 2%
Choline 16.8mg 12.3mg 1%
Vitamin B2 0.075mg 0.06mg 1%
Protein 1.25g 1.93g 1%
Selenium 0.2µg 0.7µg 1%
Calories 17kcal 33kcal 1%
Vitamin E 0.44mg 0.27mg 1%
Carbs 3.35g 7.45g 1%
Sodium 22mg 7mg 1%
Fructose 0.57g 1%
Copper 0.099mg 0.109mg 1%
Fats 0.2g 0.19g 0%
Net carbs 0.25g 4.25g N/A
Potassium 314mg 299mg 0%
Sugar 0.25g 1.48g N/A
Fiber 3.1g 3.2g 0%
Starch 0.34g 0%
Saturated fat 0.048g 0.026g 0%
Monounsaturated fat 0.004g 0.017g 0%
Polyunsaturated fat 0.087g 0.027g 0%
Tryptophan 0.005mg 0.017mg 0%
Threonine 0.05mg 0.065mg 0%
Isoleucine 0.072mg 0.069mg 0%
Leucine 0.098mg 0.105mg 0%
Lysine 0.063mg 0.081mg 0%
Methionine 0.014mg 0.021mg 0%
Phenylalanine 0.053mg 0.065mg 0%
Valine 0.063mg 0.091mg 0%
Histidine 0.023mg 0.031mg 0%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Endive
1
35% 3% 63%
Saturated fat: Sat. Fat 0.048 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.087 g
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 +222.2%
Contains less Sat. FatSaturated fat -45.8%
Contains more Mono. FatMonounsaturated fat +325%

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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. 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.