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  6. Grape leaves vs. Okra

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, manganese, vitamin K, copper, fiber, calcium, iron, vitamin B2, and vitamin B6; however, okra has more vitamin B1.
  • Grape leaves' daily need coverage for vitamin A is 536% 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
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 68% 109% 24% 99% 138% 18% 39% 1.2% 372% 4.9%
Okra
Okra
1
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 MagnesiumMagnesium +66.7%
Contains more CalciumCalcium +342.7%
Contains more IronIron +324.2%
Contains more CopperCopper +280.7%
Contains more ZincZinc +15.5%
Contains more PhosphorusPhosphorus +49.2%
Contains more ManganeseManganese +262.3%
Contains more SeleniumSelenium +28.6%
Contains less SodiumSodium -22.2%
~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.
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 37% 459% 40% 0% 10% 82% 44% 14% 92% 0% 272% 62% 7%
Okra
Okra
2
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 +3722.2%
Contains more Vitamin EVitamin E +640.7%
Contains more Vitamin B2Vitamin B2 +490%
Contains more Vitamin B3Vitamin B3 +136.2%
Contains more Vitamin B6Vitamin B6 +86%
Contains more Vitamin KVitamin K +247%
Contains more FolateFolate +38.3%
Contains more Vitamin CVitamin C +107.2%
Contains more Vitamin B1Vitamin B1 +400%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.245mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~12.3mg

All nutrients comparison - raw data values

Nutrient Grape leaves Okra DV% diff.
Vitamin A 1376µg 36µg 149%
Manganese 2.855mg 0.788mg 90%
Vitamin K 108.6µg 31.3µg 64%
Copper 0.415mg 0.109mg 34%
Fiber 11g 3.2g 31%
Calcium 363mg 82mg 28%
Iron 2.63mg 0.62mg 25%
Vitamin B2 0.354mg 0.06mg 23%
Vitamin B6 0.4mg 0.215mg 14%
Vitamin C 11.1mg 23mg 13%
Vitamin B1 0.04mg 0.2mg 13%
Vitamin E 2mg 0.27mg 12%
Magnesium 95mg 57mg 9%
Vitamin B3 2.362mg 1mg 9%
Protein 5.6g 1.93g 7%
Polyunsaturated fat 1.065g 0.027g 7%
Folate 83µg 60µg 6%
Phosphorus 91mg 61mg 4%
Calories 93kcal 33kcal 3%
Fats 2.12g 0.19g 3%
Carbs 17.31g 7.45g 3%
Fructose 0.57g 1%
Saturated fat 0.336g 0.026g 1%
Zinc 0.67mg 0.58mg 1%
Potassium 272mg 299mg 1%
Net carbs 6.31g 4.25g N/A
Sugar 6.3g 1.48g N/A
Starch 0.34g 0%
Sodium 9mg 7mg 0%
Selenium 0.9µg 0.7µg 0%
Vitamin B5 0.231mg 0.245mg 0%
Choline 12.8mg 12.3mg 0%
Monounsaturated fat 0.081g 0.017g 0%
Tryptophan 0.017mg 0%
Threonine 0.065mg 0%
Isoleucine 0.069mg 0%
Leucine 0.105mg 0%
Lysine 0.081mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.065mg 0%
Valine 0.091mg 0%
Histidine 0.031mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 g
Okra
Okra
1
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 ProteinProtein +190.2%
Contains more FatsFats +1015.8%
Contains more CarbsCarbs +132.3%
Contains more OtherOther +94.1%
Contains more WaterWater +22.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 5% 72%
Saturated fat: Sat. Fat 0.336 g
Monounsaturated fat: Mono. Fat 0.081 g
Polyunsaturated fat: Poly. Fat 1.065 g
Okra
Okra
1
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 Mono. FatMonounsaturated fat +376.5%
Contains more Poly. FatPolyunsaturated fat +3844.4%
Contains less Sat. FatSaturated fat -92.3%

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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. 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.