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  6. Nori vs. Okra

Nori vs. Okra — In-Depth Nutrition Comparison

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The main differences between Nori and Okra

  • Nori is richer in Vitamin B2, Vitamin A RAE, Folate, Vitamin C, Copper, Iron, and Manganese, yet Okra is richer in Vitamin K, Magnesium, and Fiber.
  • Daily need coverage for Vitamin B2 from Nori is 30% higher.
  • Nori contains 7 times more Vitamin A RAE than Okra. Nori contains 260µg of Vitamin A RAE, while Okra contains 36µg.

Food types used in this article are Seaweed, laver, raw and Okra, raw.

Infographic

Nori 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.
Nori
Nori
5
:
4
Okra
Okra
Contains more Iron +190.3%
Contains more Potassium +19.1%
Contains more Zinc +81%
Contains more Copper +142.2%
Contains more Manganese +25.4%
Contains more Calcium +17.1%
Contains more Magnesium +2750%
Contains less Sodium -85.4%
Equal in Phosphorus - 61
Equal in Selenium - 0.7
Nori
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 68% 2% 25% 32% 7% 29% 88% 129% 4%
Okra
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Contains more Iron +190.3%
Contains more Potassium +19.1%
Contains more Zinc +81%
Contains more Copper +142.2%
Contains more Manganese +25.4%
Contains more Calcium +17.1%
Contains more Magnesium +2750%
Contains less Sodium -85.4%
Equal in Phosphorus - 61
Equal in Selenium - 0.7

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.
Nori
Nori
7
:
3
Okra
Okra
Contains more Vitamin A +626.5%
Contains more Vitamin E +270.4%
Contains more Vitamin C +69.6%
Contains more Vitamin B2 +643.3%
Contains more Vitamin B3 +47%
Contains more Vitamin B5 +112.7%
Contains more Folate +143.3%
Contains more Vitamin B1 +104.1%
Contains more Vitamin B6 +35.2%
Contains more Vitamin K +682.5%
Nori
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 313% 20% 0% 130% 25% 103% 28% 32% 37% 110% 0% 10%
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 +626.5%
Contains more Vitamin E +270.4%
Contains more Vitamin C +69.6%
Contains more Vitamin B2 +643.3%
Contains more Vitamin B3 +47%
Contains more Vitamin B5 +112.7%
Contains more Folate +143.3%
Contains more Vitamin B1 +104.1%
Contains more Vitamin B6 +35.2%
Contains more Vitamin K +682.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nori
Nori
3
:
2
Okra
Okra
Contains more Protein +201%
Contains more Fats +47.4%
Contains more Other +343.5%
Contains more Carbs +45.8%
Equal in Water - 89.58
Nori
6% 5% 85% 4%
Protein: 5.81 g
Fats: 0.28 g
Carbs: 5.11 g
Water: 85.03 g
Other: 3.77 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 +201%
Contains more Fats +47.4%
Contains more Other +343.5%
Contains more Carbs +45.8%
Equal in Water - 89.58

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nori
Nori
2
:
1
Okra
Okra
Contains more Monounsaturated Fat +47.1%
Contains more Polyunsaturated fat +307.4%
Contains less Saturated Fat -57.4%
Nori
31% 13% 56%
Saturated Fat: 0.061 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.11 g
Okra
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Contains more Monounsaturated Fat +47.1%
Contains more Polyunsaturated fat +307.4%
Contains less Saturated Fat -57.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Nori 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
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Nori Okra Opinion
Net carbs 4.81g 4.25g Nori
Protein 5.81g 1.93g Nori
Fats 0.28g 0.19g Nori
Carbs 5.11g 7.45g Okra
Calories 35kcal 33kcal Nori
Starch 0.34g Okra
Fructose 0.57g Okra
Sugar 0.49g 1.48g Nori
Fiber 0.3g 3.2g Okra
Calcium 70mg 82mg Okra
Iron 1.8mg 0.62mg Nori
Magnesium 2mg 57mg Okra
Phosphorus 58mg 61mg Okra
Potassium 356mg 299mg Nori
Sodium 48mg 7mg Okra
Zinc 1.05mg 0.58mg Nori
Copper 0.264mg 0.109mg Nori
Manganese 0.988mg 0.788mg Nori
Selenium 0.7µg 0.7µg
Vitamin A 5202IU 716IU Nori
Vitamin A RAE 260µg 36µg Nori
Vitamin E 1mg 0.27mg Nori
Vitamin C 39mg 23mg Nori
Vitamin B1 0.098mg 0.2mg Okra
Vitamin B2 0.446mg 0.06mg Nori
Vitamin B3 1.47mg 1mg Nori
Vitamin B5 0.521mg 0.245mg Nori
Vitamin B6 0.159mg 0.215mg Okra
Folate 146µg 60µg Nori
Vitamin K 4µg 31.3µg Okra
Tryptophan 0.043mg 0.017mg Nori
Threonine 0.232mg 0.065mg Nori
Isoleucine 0.259mg 0.069mg Nori
Leucine 0.501mg 0.105mg Nori
Lysine 0.222mg 0.081mg Nori
Methionine 0.145mg 0.021mg Nori
Phenylalanine 0.273mg 0.065mg Nori
Valine 0.402mg 0.091mg Nori
Histidine 0.14mg 0.031mg Nori
Saturated Fat 0.061g 0.026g Okra
Omega-3 - EPA 0.08g 0g Nori
Monounsaturated Fat 0.025g 0.017g Nori
Polyunsaturated fat 0.11g 0.027g Nori

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nori 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%
Nori
33%
Okra
Minerals Daily Need Coverage Score
40%
Nori
30%
Okra

Comparison summary

Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 41mg)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.035g)
Which food is lower in Sugar?
Nori
Nori is lower in Sugar (difference - 0.99g)
Which food is lower in glycemic index?
Nori
Nori is lower in glycemic index (difference - 0)
Which food is cheaper?
Nori
Nori is cheaper (difference - $1)
Which food is richer in minerals?
Nori
Nori is relatively richer in minerals
Which food is richer in vitamins?
Nori
Nori is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Nori - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168458/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.