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  6. Escarole vs. Okra

Escarole vs. Okra — In-Depth Nutrition Comparison

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Important differences between Escarole and Okra

  • Escarole has more Vitamin K, Vitamin B5, and Vitamin A RAE, however, Okra has more Vitamin C, Manganese, Vitamin B6, Vitamin B1, Magnesium, and Phosphorus.
  • Escarole's daily need coverage for Vitamin K is 150% more.
  • Escarole has 3 times more Vitamin B5 than Okra. Escarole has 0.826mg of Vitamin B5, while Okra has 0.245mg.

The food varieties used in the comparison are Escarole, cooked, boiled, drained, no salt added and Okra, raw.

Infographic

Escarole 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.
Escarole
Escarole
2
:
8
Okra
Okra
Contains more Iron +16.1%
Contains more Zinc +19%
Contains more Calcium +78.3%
Contains more Magnesium +338.5%
Contains more Phosphorus +177.3%
Contains more Potassium +22%
Contains less Sodium -63.2%
Contains more Copper +25.3%
Contains more Manganese +104.7%
Contains more Selenium +250%
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 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 +16.1%
Contains more Zinc +19%
Contains more Calcium +78.3%
Contains more Magnesium +338.5%
Contains more Phosphorus +177.3%
Contains more Potassium +22%
Contains less Sodium -63.2%
Contains more Copper +25.3%
Contains more Manganese +104.7%
Contains more Selenium +250%

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.
Escarole
Escarole
6
:
4
Okra
Okra
Contains more Vitamin A +163.7%
Contains more Vitamin E +48.1%
Contains more Vitamin B5 +237.1%
Contains more Folate +30%
Contains more Vitamin K +577%
Contains more Vitamin C +597%
Contains more Vitamin B1 +239%
Contains more Vitamin B3 +220.5%
Contains more Vitamin B6 +1243.8%
Equal in Vitamin B2 - 0.06
Escarole
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 114% 8% 0% 11% 15% 15% 6% 50% 4% 59% 0% 530%
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 +163.7%
Contains more Vitamin E +48.1%
Contains more Vitamin B5 +237.1%
Contains more Folate +30%
Contains more Vitamin K +577%
Contains more Vitamin C +597%
Contains more Vitamin B1 +239%
Contains more Vitamin B3 +220.5%
Contains more Vitamin B6 +1243.8%
Equal in Vitamin B2 - 0.06

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Escarole
Escarole
2
:
3
Okra
Okra
Contains more Other +54.1%
Contains more Protein +67.8%
Contains more Carbs +142.7%
Equal in Fats - 0.19
Equal in Water - 89.58
Escarole
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 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 +54.1%
Contains more Protein +67.8%
Contains more Carbs +142.7%
Equal in Fats - 0.19
Equal in Water - 89.58

Fat Type Comparison

Fat type breakdown side-by-side comparison
Escarole
Escarole
1
:
2
Okra
Okra
Contains more Polyunsaturated fat +200%
Contains less Saturated Fat -38.1%
Contains more Monounsaturated Fat +325%
Escarole
33% 3% 64%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.081 g
Okra
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Contains more Polyunsaturated fat +200%
Contains less Saturated Fat -38.1%
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.
Escarole Okra
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Escarole Okra Opinion
Net carbs 0.27g 4.25g Okra
Protein 1.15g 1.93g Okra
Fats 0.18g 0.19g Okra
Carbs 3.07g 7.45g Okra
Calories 19kcal 33kcal Okra
Starch 0.34g Okra
Fructose 0.57g Okra
Sugar 0.23g 1.48g Escarole
Fiber 2.8g 3.2g Okra
Calcium 46mg 82mg Okra
Iron 0.72mg 0.62mg Escarole
Magnesium 13mg 57mg Okra
Phosphorus 22mg 61mg Okra
Potassium 245mg 299mg Okra
Sodium 19mg 7mg Okra
Zinc 0.69mg 0.58mg Escarole
Copper 0.087mg 0.109mg Okra
Manganese 0.385mg 0.788mg Okra
Selenium 0.2µg 0.7µg Okra
Vitamin A 1888IU 716IU Escarole
Vitamin A RAE 94µg 36µg Escarole
Vitamin E 0.4mg 0.27mg Escarole
Vitamin C 3.3mg 23mg Okra
Vitamin B1 0.059mg 0.2mg Okra
Vitamin B2 0.062mg 0.06mg Escarole
Vitamin B3 0.312mg 1mg Okra
Vitamin B5 0.826mg 0.245mg Escarole
Vitamin B6 0.016mg 0.215mg Okra
Folate 78µg 60µg Escarole
Vitamin K 211.9µg 31.3µg Escarole
Tryptophan 0.005mg 0.017mg Okra
Threonine 0.046mg 0.065mg Okra
Isoleucine 0.066mg 0.069mg Okra
Leucine 0.09mg 0.105mg Okra
Lysine 0.058mg 0.081mg Okra
Methionine 0.013mg 0.021mg Okra
Phenylalanine 0.049mg 0.065mg Okra
Valine 0.058mg 0.091mg Okra
Histidine 0.021mg 0.031mg Okra
Saturated Fat 0.042g 0.026g Okra
Monounsaturated Fat 0.004g 0.017g Okra
Polyunsaturated fat 0.081g 0.027g Escarole

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Escarole 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
67%
Escarole
33%
Okra
Minerals Daily Need Coverage Score
18%
Escarole
30%
Okra

Comparison summary

Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.016g)
Which food is richer in minerals?
Okra
Okra is relatively richer in minerals
Which food is lower in Sugar?
Escarole
Escarole is lower in Sugar (difference - 1.25g)
Which food is lower in glycemic index?
Escarole
Escarole is lower in glycemic index (difference - 0)
Which food is cheaper?
Escarole
Escarole is cheaper (difference - $1)
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. Escarole - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168413/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.