Leek vs. Okra — In-Depth Nutrition Comparison
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The main differences between leek and okra
- Leek is richer in vitamin A, iron, and vitamin K, yet okra is richer in manganese, vitamin C, vitamin B1, magnesium, and fiber.
- Daily need coverage for vitamin A for leek is 19% higher.
- Leek contains 3 times more vitamin E than okra. Leek contains 0.92mg of vitamin E, while okra contains 0.27mg.
Food types used in this article are Leeks, (bulb and lower leaf-portion), raw and Okra, raw.
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.
| Contains more IronIron | +238.7% |
| Contains more SeleniumSelenium | +42.9% |
| Contains more MagnesiumMagnesium | +103.6% |
| Contains more CalciumCalcium | +39% |
| Contains more PotassiumPotassium | +66.1% |
| Contains more ZincZinc | +383.3% |
| Contains more PhosphorusPhosphorus | +74.3% |
| Contains less SodiumSodium | -65% |
| Contains more ManganeseManganese | +63.8% |
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.
| Contains more Vitamin AVitamin A | +130.6% |
| Contains more Vitamin EVitamin E | +240.7% |
| Contains more Vitamin KVitamin K | +50.2% |
| Contains more Vitamin CVitamin C | +91.7% |
| Contains more Vitamin B1Vitamin B1 | +233.3% |
| Contains more Vitamin B2Vitamin B2 | +100% |
| Contains more Vitamin B3Vitamin B3 | +150% |
| Contains more Vitamin B5Vitamin B5 | +75% |
| Contains more CholineCholine | +29.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 2.1mg | 0.62mg | 19% |
| Manganese | 0.481mg | 0.788mg | 13% |
| Vitamin K | 47µg | 31.3µg | 13% |
| Vitamin B1 | 0.06mg | 0.2mg | 12% |
| Vitamin C | 12mg | 23mg | 12% |
| Magnesium | 28mg | 57mg | 7% |
| Fiber | 1.8g | 3.2g | 6% |
| Vitamin A | 83µg | 36µg | 5% |
| Vitamin E | 0.92mg | 0.27mg | 4% |
| Phosphorus | 35mg | 61mg | 4% |
| Zinc | 0.12mg | 0.58mg | 4% |
| Vitamin B3 | 0.4mg | 1mg | 4% |
| Potassium | 180mg | 299mg | 4% |
| Vitamin B2 | 0.03mg | 0.06mg | 2% |
| Calcium | 59mg | 82mg | 2% |
| Vitamin B5 | 0.14mg | 0.245mg | 2% |
| Carbs | 14.15g | 7.45g | 2% |
| Vitamin B6 | 0.233mg | 0.215mg | 1% |
| Choline | 9.5mg | 12.3mg | 1% |
| Polyunsaturated fat | 0.166g | 0.027g | 1% |
| Folate | 64µg | 60µg | 1% |
| Calories | 61kcal | 33kcal | 1% |
| Protein | 1.5g | 1.93g | 1% |
| Copper | 0.12mg | 0.109mg | 1% |
| Selenium | 1µg | 0.7µg | 1% |
| Fructose | 0.57g | 1% | |
| Sodium | 20mg | 7mg | 1% |
| Fats | 0.3g | 0.19g | 0% |
| Net carbs | 12.35g | 4.25g | N/A |
| Sugar | 3.9g | 1.48g | N/A |
| Starch | 0.34g | 0% | |
| Saturated fat | 0.04g | 0.026g | 0% |
| Monounsaturated fat | 0.004g | 0.017g | 0% |
| Tryptophan | 0.012mg | 0.017mg | 0% |
| Threonine | 0.063mg | 0.065mg | 0% |
| Isoleucine | 0.052mg | 0.069mg | 0% |
| Leucine | 0.096mg | 0.105mg | 0% |
| Lysine | 0.078mg | 0.081mg | 0% |
| Methionine | 0.018mg | 0.021mg | 0% |
| Phenylalanine | 0.055mg | 0.065mg | 0% |
| Valine | 0.056mg | 0.091mg | 0% |
| Histidine | 0.025mg | 0.031mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +57.9% |
| Contains more CarbsCarbs | +89.9% |
| Contains more OtherOther | +23.5% |
| Contains more ProteinProtein | +28.7% |
~equal in
Water
~89.58g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +514.8% |
| Contains less Sat. FatSaturated fat | -35% |
| Contains more Mono. FatMonounsaturated fat | +325% |
