Okra vs. Leek — In-Depth Nutrition Comparison
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The main differences between okra and leek
- Okra is richer in manganese, vitamin C, vitamin B1, magnesium, and fiber, yet leek is richer in vitamin A, iron, and vitamin K.
- Daily need coverage for vitamin A for leek is 19% higher.
- Okra contains 5 times more zinc than leek. Okra contains 0.58mg of zinc, while leek contains 0.12mg.
Food types used in this article are Okra, raw and Leeks, (bulb and lower leaf-portion), raw.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +103.6% |
| Contains more CalciumCalcium | +39% |
| Contains more PotassiumPotassium | +66.1% |
| Contains more ZincZinc | +383.3% |
| Contains more PhosphorusPhosphorus | +74.3% |
| Contains less SodiumSodium | -65% |
| Contains more ManganeseManganese | +63.8% |
| Contains more IronIron | +238.7% |
| Contains more CopperCopper | +10.1% |
| Contains more SeleniumSelenium | +42.9% |
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.
| Contains more Vitamin CVitamin C | +91.7% |
| Contains more Vitamin B1Vitamin B1 | +233.3% |
| Contains more Vitamin B2Vitamin B2 | +100% |
| Contains more Vitamin B3Vitamin B3 | +150% |
| Contains more Vitamin B5Vitamin B5 | +75% |
| Contains more CholineCholine | +29.5% |
| Contains more Vitamin AVitamin A | +130.6% |
| Contains more Vitamin EVitamin E | +240.7% |
| Contains more Vitamin KVitamin K | +50.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +28.7% |
| Contains more FatsFats | +57.9% |
| Contains more CarbsCarbs | +89.9% |
| Contains more OtherOther | +23.5% |
~equal in
Water
~83g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -35% |
| Contains more Mono. FatMonounsaturated fat | +325% |
| Contains more Poly. FatPolyunsaturated fat | +514.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Iron | 0.62mg | 2.1mg | 19% |
| Manganese | 0.788mg | 0.481mg | 13% |
| Vitamin K | 31.3µg | 47µg | 13% |
| Vitamin B1 | 0.2mg | 0.06mg | 12% |
| Vitamin C | 23mg | 12mg | 12% |
| Magnesium | 57mg | 28mg | 7% |
| Fiber | 3.2g | 1.8g | 6% |
| Vitamin A | 36µg | 83µg | 5% |
| Vitamin E | 0.27mg | 0.92mg | 4% |
| Phosphorus | 61mg | 35mg | 4% |
| Zinc | 0.58mg | 0.12mg | 4% |
| Vitamin B3 | 1mg | 0.4mg | 4% |
| Potassium | 299mg | 180mg | 4% |
| Vitamin B2 | 0.06mg | 0.03mg | 2% |
| Calcium | 82mg | 59mg | 2% |
| Vitamin B5 | 0.245mg | 0.14mg | 2% |
| Carbs | 7.45g | 14.15g | 2% |
| Vitamin B6 | 0.215mg | 0.233mg | 1% |
| Choline | 12.3mg | 9.5mg | 1% |
| Polyunsaturated fat | 0.027g | 0.166g | 1% |
| Folate | 60µg | 64µg | 1% |
| Calories | 33kcal | 61kcal | 1% |
| Protein | 1.93g | 1.5g | 1% |
| Copper | 0.109mg | 0.12mg | 1% |
| Selenium | 0.7µg | 1µg | 1% |
| Fructose | 0.57g | 1% | |
| Sodium | 7mg | 20mg | 1% |
| Fats | 0.19g | 0.3g | 0% |
| Net carbs | 4.25g | 12.35g | N/A |
| Sugar | 1.48g | 3.9g | N/A |
| Starch | 0.34g | 0% | |
| Saturated fat | 0.026g | 0.04g | 0% |
| Monounsaturated fat | 0.017g | 0.004g | 0% |
| Tryptophan | 0.017mg | 0.012mg | 0% |
| Threonine | 0.065mg | 0.063mg | 0% |
| Isoleucine | 0.069mg | 0.052mg | 0% |
| Leucine | 0.105mg | 0.096mg | 0% |
| Lysine | 0.081mg | 0.078mg | 0% |
| Methionine | 0.021mg | 0.018mg | 0% |
| Phenylalanine | 0.065mg | 0.055mg | 0% |
| Valine | 0.091mg | 0.056mg | 0% |
| Histidine | 0.031mg | 0.025mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
29%
27%
Minerals Daily Need Coverage Score
30%
26%
Comparison summary
Which food is lower in Sugar?
Okra is lower in Sugar (difference - 2.42g)
Which food contains less Sodium?
Okra contains less Sodium (difference - 13mg)
Which food is lower in Saturated fat?
Okra is lower in Saturated fat (difference - 0.014g)
Which food is lower in glycemic index?
Leek is lower in glycemic index (difference - 32)
Which food is cheaper?
Leek is cheaper (difference - $0.6)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
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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.