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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 has more Vitamin A RAE, Manganese, Vitamin K, Copper, Fiber, Calcium, Iron, Vitamin B2, and Vitamin B6.
  • Grape leaves' daily need coverage for Vitamin A RAE is 149% 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
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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
Contains less Sodium -22.2%
Contains more Calcium +342.7%
Contains more Iron +324.2%
Contains more Magnesium +66.7%
Contains more Phosphorus +49.2%
Contains more Zinc +15.5%
Contains more Copper +280.7%
Equal in Potassium - 272
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 25% 24% 41% 27% 27% 1% 16% 37%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 109% 99% 68% 39% 24% 2% 19% 139%
Contains less Sodium -22.2%
Contains more Calcium +342.7%
Contains more Iron +324.2%
Contains more Magnesium +66.7%
Contains more Phosphorus +49.2%
Contains more Zinc +15.5%
Contains more Copper +280.7%
Equal in Potassium - 272

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
3
:
Contains more Vitamin C +107.2%
Contains more Vitamin B1 +400%
Contains more Vitamin A +3743.7%
Contains more Vitamin E +640.7%
Contains more Vitamin B2 +490%
Contains more Vitamin B3 +136.2%
Contains more Vitamin B6 +86%
Contains more Folate +38.3%
Contains more Vitamin K +247%
Equal in Vitamin B5 - 0.231
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1652% 40% 0% 37% 10% 82% 45% 14% 93% 63% 0% 272%
Contains more Vitamin C +107.2%
Contains more Vitamin B1 +400%
Contains more Vitamin A +3743.7%
Contains more Vitamin E +640.7%
Contains more Vitamin B2 +490%
Contains more Vitamin B3 +136.2%
Contains more Vitamin B6 +86%
Contains more Folate +38.3%
Contains more Vitamin K +247%
Equal in Vitamin B5 - 0.231

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Okra Grape leaves Opinion
Net carbs 4.25g 6.31g Grape leaves
Protein 1.93g 5.6g Grape leaves
Fats 0.19g 2.12g Grape leaves
Carbs 7.45g 17.31g Grape leaves
Calories 33kcal 93kcal Grape leaves
Starch 0.34g g Okra
Fructose 0.57g g Okra
Sugar 1.48g 6.3g Okra
Fiber 3.2g 11g Grape leaves
Calcium 82mg 363mg Grape leaves
Iron 0.62mg 2.63mg Grape leaves
Magnesium 57mg 95mg Grape leaves
Phosphorus 61mg 91mg Grape leaves
Potassium 299mg 272mg Okra
Sodium 7mg 9mg Okra
Zinc 0.58mg 0.67mg Grape leaves
Copper 0.109mg 0.415mg Grape leaves
Vitamin A 716IU 27521IU Grape leaves
Vitamin E 0.27mg 2mg Grape leaves
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 23mg 11.1mg Okra
Vitamin B1 0.2mg 0.04mg Okra
Vitamin B2 0.06mg 0.354mg Grape leaves
Vitamin B3 1mg 2.362mg Grape leaves
Vitamin B5 0.245mg 0.231mg Okra
Vitamin B6 0.215mg 0.4mg Grape leaves
Folate 60µg 83µg Grape leaves
Vitamin B12 0µg 0µg
Vitamin K 31.3µg 108.6µg Grape leaves
Tryptophan 0.017mg mg Okra
Threonine 0.065mg mg Okra
Isoleucine 0.069mg mg Okra
Leucine 0.105mg mg Okra
Lysine 0.081mg mg Okra
Methionine 0.021mg mg Okra
Phenylalanine 0.065mg mg Okra
Valine 0.091mg mg Okra
Histidine 0.031mg mg Okra
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.026g 0.336g Okra
Monounsaturated Fat 0.017g 0.081g Grape leaves
Polyunsaturated fat 0.027g 1.065g Grape leaves

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
33
Okra
192
Grape leaves
Mineral Summary Score
24
Okra
62
Grape leaves

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 food.
Protein
12%
Okra
34%
Grape leaves
Carbohydrates
7%
Okra
17%
Grape leaves
Fats
1%
Okra
10%
Grape leaves

Comparison summary

Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 4.82g)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.31g)
Which food is cheaper?
Okra
Okra is cheaper (difference - $1.8)
Which food is lower in glycemic index?
Grape leaves
Grape leaves is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Grape leaves
Grape leaves is relatively richer in minerals
Which food is richer in vitamins?
Grape leaves
Grape leaves is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

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