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Okra vs Endive - In-Depth Nutrition Comparison

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Differences between Okra and Endive

  • Okra has more Vitamin C, Manganese, Vitamin B6, Magnesium and Vitamin B1, while Endive has more Vitamin K, Folate, Vitamin B5 and Vitamin A.
  • 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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Okra
5
:
3
Endive
Contains more Calcium +57.7%
Contains more Magnesium +280%
Contains more Copper +10.1%
Contains more Phosphorus +117.9%
Contains less Sodium -68.2%
Contains more Iron +33.9%
Contains more Zinc +36.2%
Equal in Potassium - 314
Equal in Copper - 0.099
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 24% 25% 27% 41% 37% 16% 27% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 32% 16% 28% 11% 33% 22% 12% 3%
Contains more Calcium +57.7%
Contains more Magnesium +280%
Contains more Copper +10.1%
Contains more Phosphorus +117.9%
Contains less Sodium -68.2%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Okra
4
:
6
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 Vitamin K +638%
Contains more Folate +136.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 77% 43% 6% 0% 50% 14% 19% 15% 50% 0% 79% 45%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 22% 131% 9% 0% 20% 18% 8% 54% 5% 0% 578% 107%
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 Vitamin K +638%
Contains more Folate +136.7%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
33
Okra
79
Endive
Mineral Summary Score
24
Okra
19
Endive

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
12%
Okra
8%
Endive
Carbohydrates
7%
Okra
3%
Endive
Fats
1%
Okra
1%
Endive

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Okra Endive
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugars ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Okra Endive
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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 contains less Sugars?
Endive
Endive contains less Sugars (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 definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Okra Endive Opinion
Calories 33 17 Okra
Protein 1.93 1.25 Okra
Fats 0.19 0.2 Endive
Vitamin C 23 6.5 Okra
Carbs 7.45 3.35 Okra
Cholesterol 0 0
Vitamin D 0 0
Iron 0.62 0.83 Endive
Calcium 82 52 Okra
Potassium 299 314 Endive
Magnesium 57 15 Okra
Sugars 1.48 0.25 Endive
Fiber 3.2 3.1 Okra
Copper 0.109 0.099 Okra
Zinc 0.58 0.79 Endive
Starch 0.34 Okra
Phosphorus 61 28 Okra
Sodium 7 22 Okra
Vitamin A 716 2167 Endive
Vitamin E 0.27 0.44 Endive
Vitamin D 0 0
Vitamin B1 0.2 0.08 Okra
Vitamin B2 0.06 0.075 Endive
Vitamin B3 1 0.4 Okra
Vitamin B5 0.245 0.9 Endive
Vitamin B6 0.215 0.02 Okra
Vitamin B12 0 0
Vitamin K 31.3 231 Endive
Folate 60 142 Endive
Trans Fat 0 0
Saturated Fat 0.026 0.048 Okra
Monounsaturated Fat 0.017 0.004 Okra
Polyunsaturated fat 0.027 0.087 Endive
Tryptophan 0.017 0.005 Okra
Threonine 0.065 0.05 Okra
Isoleucine 0.069 0.072 Endive
Leucine 0.105 0.098 Okra
Lysine 0.081 0.063 Okra
Methionine 0.021 0.014 Okra
Phenylalanine 0.065 0.053 Okra
Valine 0.091 0.063 Okra
Histidine 0.031 0.023 Okra
Fructose 0.57 Okra

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods 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.