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  6. Okra vs. Endive

Okra vs. Endive — In-Depth Nutrition Comparison

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Differences between Okra and Endive

  • Okra has more Vitamin C, Manganese, Vitamin B6, Vitamin B1, and Magnesium, while Endive has more Vitamin K, Folate, Vitamin B5, and Vitamin A RAE.
  • Endive's daily need coverage for Vitamin K is 166% higher.
  • Endive contains 11 times less Vitamin B6 than Okra. Okra contains 0.215mg of Vitamin B6, while Endive contains 0.02mg.

The food types used in this comparison are Okra, raw and Endive, raw.

Infographic

Okra vs Endive 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
Okra
7
:
3
Endive
Endive
Contains more Calcium +57.7%
Contains more Magnesium +280%
Contains more Phosphorus +117.9%
Contains less Sodium -68.2%
Contains more Copper +10.1%
Contains more Manganese +87.6%
Contains more Selenium +250%
Contains more Iron +33.9%
Contains more Zinc +36.2%
Equal in Potassium - 314
Equal in Copper - 0.099
Okra
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Endive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 32% 11% 12% 28% 3% 22% 33% 55% 2%
Contains more Calcium +57.7%
Contains more Magnesium +280%
Contains more Phosphorus +117.9%
Contains less Sodium -68.2%
Contains more Copper +10.1%
Contains more Manganese +87.6%
Contains more Selenium +250%
Contains more Iron +33.9%
Contains more Zinc +36.2%
Equal in Potassium - 314
Equal in Copper - 0.099

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
Okra
4
:
6
Endive
Endive
Contains more Vitamin C +253.8%
Contains more Vitamin B1 +150%
Contains more Vitamin B3 +150%
Contains more Vitamin B6 +975%
Contains more Vitamin A +202.7%
Contains more Vitamin E +63%
Contains more Vitamin B2 +25%
Contains more Vitamin B5 +267.3%
Contains more Folate +136.7%
Contains more Vitamin K +638%
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%
Endive
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 131% 9% 0% 22% 20% 18% 8% 54% 5% 107% 0% 578%
Contains more Vitamin C +253.8%
Contains more Vitamin B1 +150%
Contains more Vitamin B3 +150%
Contains more Vitamin B6 +975%
Contains more Vitamin A +202.7%
Contains more Vitamin E +63%
Contains more Vitamin B2 +25%
Contains more Vitamin B5 +267.3%
Contains more Folate +136.7%
Contains more Vitamin K +638%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
Okra
2
:
3
Endive
Endive
Contains more Protein +54.4%
Contains more Carbs +122.4%
Contains more Other +65.9%
Equal in Fats - 0.2
Equal in Water - 93.79
Okra
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
Endive
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
Contains more Protein +54.4%
Contains more Carbs +122.4%
Contains more Other +65.9%
Equal in Fats - 0.2
Equal in Water - 93.79

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okra
Okra
2
:
1
Endive
Endive
Contains less Saturated Fat -45.8%
Contains more Monounsaturated Fat +325%
Contains more Polyunsaturated fat +222.2%
Okra
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Endive
35% 3% 63%
Saturated Fat: 0.048 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.087 g
Contains less Saturated Fat -45.8%
Contains more Monounsaturated Fat +325%
Contains more Polyunsaturated fat +222.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Okra Endive Opinion
Net carbs 4.25g 0.25g Okra
Protein 1.93g 1.25g Okra
Fats 0.19g 0.2g Endive
Carbs 7.45g 3.35g Okra
Calories 33kcal 17kcal Okra
Starch 0.34g Okra
Fructose 0.57g Okra
Sugar 1.48g 0.25g Endive
Fiber 3.2g 3.1g Okra
Calcium 82mg 52mg Okra
Iron 0.62mg 0.83mg Endive
Magnesium 57mg 15mg Okra
Phosphorus 61mg 28mg Okra
Potassium 299mg 314mg Endive
Sodium 7mg 22mg Okra
Zinc 0.58mg 0.79mg Endive
Copper 0.109mg 0.099mg Okra
Manganese 0.788mg 0.42mg Okra
Selenium 0.7µg 0.2µg Okra
Vitamin A 716IU 2167IU Endive
Vitamin A RAE 36µg 108µg Endive
Vitamin E 0.27mg 0.44mg Endive
Vitamin C 23mg 6.5mg Okra
Vitamin B1 0.2mg 0.08mg Okra
Vitamin B2 0.06mg 0.075mg Endive
Vitamin B3 1mg 0.4mg Okra
Vitamin B5 0.245mg 0.9mg Endive
Vitamin B6 0.215mg 0.02mg Okra
Folate 60µg 142µg Endive
Vitamin K 31.3µg 231µg Endive
Tryptophan 0.017mg 0.005mg Okra
Threonine 0.065mg 0.05mg Okra
Isoleucine 0.069mg 0.072mg Endive
Leucine 0.105mg 0.098mg Okra
Lysine 0.081mg 0.063mg Okra
Methionine 0.021mg 0.014mg Okra
Phenylalanine 0.065mg 0.053mg Okra
Valine 0.091mg 0.063mg Okra
Histidine 0.031mg 0.023mg Okra
Saturated Fat 0.026g 0.048g Okra
Monounsaturated Fat 0.017g 0.004g Okra
Polyunsaturated fat 0.027g 0.087g Endive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Endive
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
33%
Okra
79%
Endive
Minerals Daily Need Coverage Score
30%
Okra
21%
Endive

Comparison summary

Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.022g)
Which food is lower in Sugar?
Endive
Endive is lower in Sugar (difference - 1.23g)
Which food is lower in glycemic index?
Endive
Endive is lower in glycemic index (difference - 45)
Which food is cheaper?
Endive
Endive is cheaper (difference - $0.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Endive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168412/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.