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Okra vs. Agar — In-Depth Nutrition Comparison

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Differences between okra and agar

  • Okra has more vitamin C, while agar has more iron, magnesium, manganese, folate, copper, vitamin B5, calcium, zinc, and vitamin E.
  • Agar's daily need coverage for iron is 260% higher.

The food types used in this comparison are Okra, raw and Seaweed, agar, dried.

Infographic

Okra vs Agar 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.
Okra
2
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%
Agar
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 550% 188% 99% 803% 203% 158% 22% 13% 561% 40%
Contains more PhosphorusPhosphorus +17.3%
Contains less SodiumSodium -93.1%
Contains more MagnesiumMagnesium +1250.9%
Contains more CalciumCalcium +662.2%
Contains more PotassiumPotassium +276.3%
Contains more IronIron +3351.6%
Contains more CopperCopper +459.6%
Contains more ZincZinc +900%
Contains more ManganeseManganese +445.7%
Contains more SeleniumSelenium +957.1%

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.
Okra
5
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%
Agar
6
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 0% 0% 100% 0% 2.5% 51% 3.8% 181% 70% 0% 61% 435% 35%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +1900%
Contains more Vitamin B3Vitamin B3 +395%
Contains more Vitamin KVitamin K +28.3%
Contains more Vitamin EVitamin E +1751.9%
Contains more Vitamin B2Vitamin B2 +270%
Contains more Vitamin B5Vitamin B5 +1131.8%
Contains more Vitamin B6Vitamin B6 +40.9%
Contains more FolateFolate +866.7%
Contains more CholineCholine +414.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Agar
4
6% 81% 9% 4%
Protein: 6.21 g
Fats: 0.3 g
Carbs: 80.88 g
Water: 8.68 g
Other: 3.93 g
Contains more WaterWater +932%
Contains more ProteinProtein +221.8%
Contains more FatsFats +57.9%
Contains more CarbsCarbs +985.6%
Contains more OtherOther +362.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Agar
2
32% 14% 54%
Saturated fat: Sat. Fat 0.061 g
Monounsaturated fat: Mono. Fat 0.027 g
Polyunsaturated fat: Poly. Fat 0.102 g
Contains less Sat. FatSaturated fat -57.4%
Contains more Mono. FatMonounsaturated fat +58.8%
Contains more Poly. FatPolyunsaturated fat +277.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Okra Agar
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Okra Agar DV% diff.
Iron 0.62mg 21.4mg 260%
Magnesium 57mg 770mg 170%
Manganese 0.788mg 4.3mg 153%
Folate 60µg 580µg 130%
Copper 0.109mg 0.61mg 56%
Vitamin B5 0.245mg 3.018mg 55%
Calcium 82mg 625mg 54%
Zinc 0.58mg 5.8mg 47%
Vitamin E 0.27mg 5mg 32%
Vitamin C 23mg 0mg 26%
Carbs 7.45g 80.88g 24%
Potassium 299mg 1125mg 24%
Fiber 3.2g 7.7g 18%
Vitamin B1 0.2mg 0.01mg 16%
Calories 33kcal 306kcal 14%
Selenium 0.7µg 7.4µg 12%
Vitamin B2 0.06mg 0.222mg 12%
Protein 1.93g 6.21g 9%
Choline 12.3mg 63.3mg 9%
Vitamin B6 0.215mg 0.303mg 7%
Vitamin K 31.3µg 24.4µg 6%
Vitamin B3 1mg 0.202mg 5%
Vitamin A 36µg 0µg 4%
Sodium 7mg 102mg 4%
Phosphorus 61mg 52mg 1%
Polyunsaturated fat 0.027g 0.102g 1%
Fructose 0.57g 1%
Fats 0.19g 0.3g 0%
Net carbs 4.25g 73.18g N/A
Sugar 1.48g 2.97g N/A
Starch 0.34g 0%
Saturated fat 0.026g 0.061g 0%
Monounsaturated fat 0.017g 0.027g 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%
Omega-3 - EPA 0g 0.087g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Agar
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
29%
Okra
72%
Agar
Minerals Daily Need Coverage Score
30%
Okra
264%
Agar

Comparison summary

Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 1.49g)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 95mg)
Which food is lower in Saturated fat?
Okra
Okra is lower in Saturated fat (difference - 0.035g)
Which food is lower in glycemic index?
Agar
Agar is lower in glycemic index (difference - 0)
Which food is cheaper?
Agar
Agar is cheaper (difference - $1)
Which food is richer in minerals?
Agar
Agar is relatively richer in minerals
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. Okra - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169260/nutrients
  2. Agar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170090/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.