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  6. Okra vs. Escarole

Okra vs. Escarole — In-Depth Nutrition Comparison

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Important differences between Okra and Escarole

  • Okra has more Vitamin C, Manganese, Vitamin B6, Vitamin B1, Magnesium, and Phosphorus, however, Escarole has more Vitamin K, Vitamin B5, and Vitamin A RAE.
  • Escarole's daily need coverage for Vitamin K is 150% more.
  • Okra has 13 times more Vitamin B6 than Escarole. Okra has 0.215mg of Vitamin B6, while Escarole has 0.016mg.

The food varieties used in the comparison are Okra, raw and Escarole, cooked, boiled, drained, no salt added.

Infographic

Okra vs Escarole 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
8
:
2
Escarole
Escarole
Contains more Calcium +78.3%
Contains more Magnesium +338.5%
Contains more Phosphorus +177.3%
Contains more Potassium +22%
Contains less Sodium -63.2%
Contains more Copper +25.3%
Contains more Manganese +104.7%
Contains more Selenium +250%
Contains more Iron +16.1%
Contains more Zinc +19%
Okra
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
Contains more Calcium +78.3%
Contains more Magnesium +338.5%
Contains more Phosphorus +177.3%
Contains more Potassium +22%
Contains less Sodium -63.2%
Contains more Copper +25.3%
Contains more Manganese +104.7%
Contains more Selenium +250%
Contains more Iron +16.1%
Contains more Zinc +19%

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
Escarole
Escarole
Contains more Vitamin C +597%
Contains more Vitamin B1 +239%
Contains more Vitamin B3 +220.5%
Contains more Vitamin B6 +1243.8%
Contains more Vitamin A +163.7%
Contains more Vitamin E +48.1%
Contains more Vitamin B5 +237.1%
Contains more Folate +30%
Contains more Vitamin K +577%
Equal in Vitamin B2 - 0.062
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%
Escarole
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 114% 8% 0% 11% 15% 15% 6% 50% 4% 59% 0% 530%
Contains more Vitamin C +597%
Contains more Vitamin B1 +239%
Contains more Vitamin B3 +220.5%
Contains more Vitamin B6 +1243.8%
Contains more Vitamin A +163.7%
Contains more Vitamin E +48.1%
Contains more Vitamin B5 +237.1%
Contains more Folate +30%
Contains more Vitamin K +577%
Equal in Vitamin B2 - 0.062

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
Okra
3
:
2
Escarole
Escarole
Contains more Protein +67.8%
Contains more Carbs +142.7%
Contains more Other +54.1%
Equal in Fats - 0.18
Equal in Water - 94.29
Okra
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
Escarole
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 g
Contains more Protein +67.8%
Contains more Carbs +142.7%
Contains more Other +54.1%
Equal in Fats - 0.18
Equal in Water - 94.29

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okra
Okra
2
:
1
Escarole
Escarole
Contains less Saturated Fat -38.1%
Contains more Monounsaturated Fat +325%
Contains more Polyunsaturated fat +200%
Okra
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Escarole
33% 3% 64%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.081 g
Contains less Saturated Fat -38.1%
Contains more Monounsaturated Fat +325%
Contains more Polyunsaturated fat +200%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Okra Escarole Opinion
Net carbs 4.25g 0.27g Okra
Protein 1.93g 1.15g Okra
Fats 0.19g 0.18g Okra
Carbs 7.45g 3.07g Okra
Calories 33kcal 19kcal Okra
Starch 0.34g Okra
Fructose 0.57g Okra
Sugar 1.48g 0.23g Escarole
Fiber 3.2g 2.8g Okra
Calcium 82mg 46mg Okra
Iron 0.62mg 0.72mg Escarole
Magnesium 57mg 13mg Okra
Phosphorus 61mg 22mg Okra
Potassium 299mg 245mg Okra
Sodium 7mg 19mg Okra
Zinc 0.58mg 0.69mg Escarole
Copper 0.109mg 0.087mg Okra
Manganese 0.788mg 0.385mg Okra
Selenium 0.7µg 0.2µg Okra
Vitamin A 716IU 1888IU Escarole
Vitamin A RAE 36µg 94µg Escarole
Vitamin E 0.27mg 0.4mg Escarole
Vitamin C 23mg 3.3mg Okra
Vitamin B1 0.2mg 0.059mg Okra
Vitamin B2 0.06mg 0.062mg Escarole
Vitamin B3 1mg 0.312mg Okra
Vitamin B5 0.245mg 0.826mg Escarole
Vitamin B6 0.215mg 0.016mg Okra
Folate 60µg 78µg Escarole
Vitamin K 31.3µg 211.9µg Escarole
Tryptophan 0.017mg 0.005mg Okra
Threonine 0.065mg 0.046mg Okra
Isoleucine 0.069mg 0.066mg Okra
Leucine 0.105mg 0.09mg Okra
Lysine 0.081mg 0.058mg Okra
Methionine 0.021mg 0.013mg Okra
Phenylalanine 0.065mg 0.049mg Okra
Valine 0.091mg 0.058mg Okra
Histidine 0.031mg 0.021mg Okra
Saturated Fat 0.026g 0.042g Okra
Monounsaturated Fat 0.017g 0.004g Okra
Polyunsaturated fat 0.027g 0.081g Escarole

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Escarole
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
67%
Escarole
Minerals Daily Need Coverage Score
30%
Okra
18%
Escarole

Comparison summary

Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.016g)
Which food is richer in minerals?
Okra
Okra is relatively richer in minerals
Which food is lower in Sugar?
Escarole
Escarole is lower in Sugar (difference - 1.25g)
Which food is lower in glycemic index?
Escarole
Escarole is lower in glycemic index (difference - 0)
Which food is cheaper?
Escarole
Escarole is cheaper (difference - $1)
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. Escarole - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168413/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.