Okra vs. Leek — In-Depth Nutrition Comparison
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The main differences between okra and leeks
- Okra is richer in manganese, vitamin C, vitamin B1, magnesium, and fiber, yet leeks are richer in vitamin A, iron, and vitamin K.
- Daily need coverage for vitamin A for leeks is 19% higher.
- Okra contains 5 times more zinc than leeks. Okra contains 0.58mg of zinc, while leeks contain 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 Vitamin AVitamin A | +130.6% |
| Contains more Vitamin EVitamin E | +240.7% |
| Contains more Vitamin KVitamin K | +50.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 0.62mg | 2.1mg | 19% |
| Manganese | 0.788mg | 0.481mg | 13% |
| Vitamin K | 31.3µg | 47µg | 13% |
| Vitamin C | 23mg | 12mg | 12% |
| Vitamin B1 | 0.2mg | 0.06mg | 12% |
| Magnesium | 57mg | 28mg | 7% |
| Fiber | 3.2g | 1.8g | 6% |
| Vitamin A | 36µg | 83µg | 5% |
| Potassium | 299mg | 180mg | 4% |
| Zinc | 0.58mg | 0.12mg | 4% |
| Phosphorus | 61mg | 35mg | 4% |
| Vitamin E | 0.27mg | 0.92mg | 4% |
| Vitamin B3 | 1mg | 0.4mg | 4% |
| Carbs | 7.45g | 14.15g | 2% |
| Calcium | 82mg | 59mg | 2% |
| Vitamin B2 | 0.06mg | 0.03mg | 2% |
| Vitamin B5 | 0.245mg | 0.14mg | 2% |
| Calories | 33kcal | 61kcal | 1% |
| Protein | 1.93g | 1.5g | 1% |
| Copper | 0.109mg | 0.12mg | 1% |
| Sodium | 7mg | 20mg | 1% |
| Selenium | 0.7µg | 1µg | 1% |
| Vitamin B6 | 0.215mg | 0.233mg | 1% |
| Folate | 60µg | 64µg | 1% |
| Choline | 12.3mg | 9.5mg | 1% |
| Polyunsaturated fat | 0.027g | 0.166g | 1% |
| Fructose | 0.57g | 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% |
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% |
