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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, Manganese, Vitamin K, Copper, Fiber, Calcium, Iron, Vitamin B2, and Vitamin B6.
  • Grape leaves' daily need coverage for Vitamin A 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
Okra
Okra
2
:
6
Grape leaves
Grape leaves
Contains less Sodium -22.2%
Contains more Iron +324.2%
Contains more Calcium +342.7%
Contains more Magnesium +66.7%
Contains more Copper +280.7%
Contains more Zinc +15.5%
Contains more Phosphorus +49.2%
Equal in Potassium - 272
Okra
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 24% 25% 27% 41% 37% 16% 27% 1%
Grape leaves
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 99% 109% 24% 68% 139% 19% 39% 2%
Contains less Sodium -22.2%
Contains more Iron +324.2%
Contains more Calcium +342.7%
Contains more Magnesium +66.7%
Contains more Copper +280.7%
Contains more Zinc +15.5%
Contains more Phosphorus +49.2%
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
Okra
3
:
7
Grape leaves
Grape leaves
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 Vitamin K +247%
Contains more Folate +38.3%
Equal in Vitamin B5 - 0.231
Okra
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%
Grape leaves
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 37% 1652% 40% 0% 10% 82% 45% 14% 93% 0% 272% 63%
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 Vitamin K +247%
Contains more Folate +38.3%
Equal in Vitamin B5 - 0.231

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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Grape leaves
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 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)

All nutrients comparison - raw data values

Nutrient Okra Grape leaves Opinion
Calories 33 93 Grape leaves
Protein 1.93 5.6 Grape leaves
Fats 0.19 2.12 Grape leaves
Vitamin C 23 11.1 Okra
Net carbs 4.25 6.309999942779541 Grape leaves
Carbs 7.45 17.31 Grape leaves
Cholesterol 0 0
Vitamin D 0 0
Iron 0.62 2.63 Grape leaves
Calcium 82 363 Grape leaves
Potassium 299 272 Okra
Magnesium 57 95 Grape leaves
Sugar 1.48 6.3 Okra
Fiber 3.2 11 Grape leaves
Copper 0.109 0.415 Grape leaves
Zinc 0.58 0.67 Grape leaves
Starch 0.34 Okra
Phosphorus 61 91 Grape leaves
Sodium 7 9 Okra
Vitamin A 716 27521 Grape leaves
Vitamin E 0.27 2 Grape leaves
Vitamin D 0 0
Vitamin B1 0.2 0.04 Okra
Vitamin B2 0.06 0.354 Grape leaves
Vitamin B3 1 2.362 Grape leaves
Vitamin B5 0.245 0.231 Okra
Vitamin B6 0.215 0.4 Grape leaves
Vitamin B12 0 0
Vitamin K 31.3 108.6 Grape leaves
Folate 60 83 Grape leaves
Trans Fat 0 0
Saturated Fat 0.026 0.336 Okra
Monounsaturated Fat 0.017 0.081 Grape leaves
Polyunsaturated fat 0.027 1.065 Grape leaves
Tryptophan 0.017 Okra
Threonine 0.065 Okra
Isoleucine 0.069 Okra
Leucine 0.105 Okra
Lysine 0.081 Okra
Methionine 0.021 Okra
Phenylalanine 0.065 Okra
Valine 0.091 Okra
Histidine 0.031 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 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.