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  6. Okra vs. Grape leaves

Okra vs. Grape leaves — In-Depth Nutrition Comparison

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Important differences between okra and grape leaves

  • Okra has more vitamin B1; however, grape leaves have more vitamin A, manganese, vitamin K, copper, fiber, calcium, iron, vitamin B2, and vitamin B6.
  • Grape leaves' daily need coverage for vitamin A is 536% more.
  • Okra has 5 times more vitamin B1 than grape leaves. Okra has 0.2mg of vitamin B1, while grape leaves have 0.04mg.

The food varieties used in the comparison are Okra, raw and Grape leaves, raw.

Infographic

Okra vs Grape leaves 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
1
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 68% 109% 24% 99% 138% 18% 39% 1.2% 372% 4.9%
Contains less SodiumSodium -22.2%
Contains more MagnesiumMagnesium +66.7%
Contains more CalciumCalcium +342.7%
Contains more IronIron +324.2%
Contains more CopperCopper +280.7%
Contains more ZincZinc +15.5%
Contains more PhosphorusPhosphorus +49.2%
Contains more ManganeseManganese +262.3%
Contains more SeleniumSelenium +28.6%
~equal in Potassium ~272mg

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
2
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%
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 37% 459% 40% 0% 10% 82% 44% 14% 92% 0% 272% 62% 7%
Contains more Vitamin CVitamin C +107.2%
Contains more Vitamin B1Vitamin B1 +400%
Contains more Vitamin AVitamin A +3722.2%
Contains more Vitamin EVitamin E +640.7%
Contains more Vitamin B2Vitamin B2 +490%
Contains more Vitamin B3Vitamin B3 +136.2%
Contains more Vitamin B6Vitamin B6 +86%
Contains more Vitamin KVitamin K +247%
Contains more FolateFolate +38.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.231mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~12.8mg

All nutrients comparison - raw data values

Nutrient Okra Grape leaves DV% diff.
Vitamin A 36µg 1376µg 149%
Manganese 0.788mg 2.855mg 90%
Vitamin K 31.3µg 108.6µg 64%
Copper 0.109mg 0.415mg 34%
Fiber 3.2g 11g 31%
Calcium 82mg 363mg 28%
Iron 0.62mg 2.63mg 25%
Vitamin B2 0.06mg 0.354mg 23%
Vitamin B6 0.215mg 0.4mg 14%
Vitamin C 23mg 11.1mg 13%
Vitamin B1 0.2mg 0.04mg 13%
Vitamin E 0.27mg 2mg 12%
Magnesium 57mg 95mg 9%
Vitamin B3 1mg 2.362mg 9%
Protein 1.93g 5.6g 7%
Polyunsaturated fat 0.027g 1.065g 7%
Folate 60µg 83µg 6%
Phosphorus 61mg 91mg 4%
Calories 33kcal 93kcal 3%
Fats 0.19g 2.12g 3%
Carbs 7.45g 17.31g 3%
Fructose 0.57g 1%
Saturated fat 0.026g 0.336g 1%
Zinc 0.58mg 0.67mg 1%
Potassium 299mg 272mg 1%
Net carbs 4.25g 6.31g N/A
Sugar 1.48g 6.3g N/A
Starch 0.34g 0%
Sodium 7mg 9mg 0%
Selenium 0.7µg 0.9µg 0%
Vitamin B5 0.245mg 0.231mg 0%
Choline 12.3mg 12.8mg 0%
Monounsaturated fat 0.017g 0.081g 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
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
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 g
Contains more WaterWater +22.2%
Contains more ProteinProtein +190.2%
Contains more FatsFats +1015.8%
Contains more CarbsCarbs +132.3%
Contains more OtherOther +94.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okra
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
23% 5% 72%
Saturated fat: Sat. Fat 0.336 g
Monounsaturated fat: Mono. Fat 0.081 g
Polyunsaturated fat: Poly. Fat 1.065 g
Contains less Sat. FatSaturated fat -92.3%
Contains more Mono. FatMonounsaturated fat +376.5%
Contains more Poly. FatPolyunsaturated fat +3844.4%

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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. Grape leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168575/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.