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  6. Okra vs. Quinoa

Okra vs. Quinoa — In-Depth Nutrition Comparison

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A recap on differences between Okra and Quinoa

  • Okra is higher in Vitamin K, Vitamin C, Vitamin B1, Vitamin B6, Manganese, and Calcium, yet Quinoa is higher in Phosphorus, Iron, and Copper.
  • Okra covers your daily Vitamin K needs 26% more than Quinoa.

Food varieties used in this article are Okra, raw and Quinoa, cooked.

Infographic

Okra vs Quinoa 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
3
:
6
Quinoa
Quinoa
Contains more Calcium +382.4%
Contains more Potassium +73.8%
Contains more Manganese +24.9%
Contains more Iron +140.3%
Contains more Magnesium +12.3%
Contains more Phosphorus +149.2%
Contains more Zinc +87.9%
Contains more Copper +76.1%
Contains more Selenium +300%
Equal in Sodium - 7
Okra
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Quinoa
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 56% 46% 66% 16% 1% 30% 64% 83% 16%
Contains more Calcium +382.4%
Contains more Potassium +73.8%
Contains more Manganese +24.9%
Contains more Iron +140.3%
Contains more Magnesium +12.3%
Contains more Phosphorus +149.2%
Contains more Zinc +87.9%
Contains more Copper +76.1%
Contains more Selenium +300%
Equal in Sodium - 7

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
8
:
2
Quinoa
Quinoa
Contains more Vitamin A +14220%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +86.9%
Contains more Vitamin B3 +142.7%
Contains more Vitamin B6 +74.8%
Contains more Folate +42.9%
Contains more Vitamin K +∞%
Contains more Vitamin E +133.3%
Contains more Vitamin B2 +83.3%
Okra
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%
Quinoa
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 27% 26% 8% 0% 29% 32% 0% 0%
Contains more Vitamin A +14220%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +86.9%
Contains more Vitamin B3 +142.7%
Contains more Vitamin B6 +74.8%
Contains more Folate +42.9%
Contains more Vitamin K +∞%
Contains more Vitamin E +133.3%
Contains more Vitamin B2 +83.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
Okra
2
:
3
Quinoa
Quinoa
Contains more Water +25.1%
Contains more Other +10.4%
Contains more Protein +128%
Contains more Fats +910.5%
Contains more Carbs +185.9%
Equal in Other - 0.77
Okra
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
Quinoa
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Contains more Water +25.1%
Contains more Other +10.4%
Contains more Protein +128%
Contains more Fats +910.5%
Contains more Carbs +185.9%
Equal in Other - 0.77

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okra
Okra
1
:
2
Quinoa
Quinoa
Contains less Saturated Fat -88.7%
Contains more Monounsaturated Fat +3005.9%
Contains more Polyunsaturated fat +3892.6%
Okra
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Quinoa
13% 29% 59%
Saturated Fat: 0.231 g
Monounsaturated Fat: 0.528 g
Polyunsaturated fat: 1.078 g
Contains less Saturated Fat -88.7%
Contains more Monounsaturated Fat +3005.9%
Contains more Polyunsaturated fat +3892.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Okra
Okra
3
:
1
Quinoa
Quinoa
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Starch +5085.3%
Okra
19% 33% 17% 31%
Starch: 0.34 g
Sucrose: 0.6 g
Glucose: 0.32 g
Fructose: 0.57 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Quinoa
100%
Starch: 17.63 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Starch +5085.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Okra Quinoa
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sodium Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Okra Quinoa Opinion
Net carbs 4.25g 18.5g Quinoa
Protein 1.93g 4.4g Quinoa
Fats 0.19g 1.92g Quinoa
Carbs 7.45g 21.3g Quinoa
Calories 33kcal 120kcal Quinoa
Starch 0.34g 17.63g Quinoa
Fructose 0.57g Okra
Sugar 1.48g 0.87g Quinoa
Fiber 3.2g 2.8g Okra
Calcium 82mg 17mg Okra
Iron 0.62mg 1.49mg Quinoa
Magnesium 57mg 64mg Quinoa
Phosphorus 61mg 152mg Quinoa
Potassium 299mg 172mg Okra
Sodium 7mg 7mg
Zinc 0.58mg 1.09mg Quinoa
Copper 0.109mg 0.192mg Quinoa
Manganese 0.788mg 0.631mg Okra
Selenium 0.7µg 2.8µg Quinoa
Vitamin A 716IU 5IU Okra
Vitamin A RAE 36µg 0µg Okra
Vitamin E 0.27mg 0.63mg Quinoa
Vitamin C 23mg 0mg Okra
Vitamin B1 0.2mg 0.107mg Okra
Vitamin B2 0.06mg 0.11mg Quinoa
Vitamin B3 1mg 0.412mg Okra
Vitamin B5 0.245mg Okra
Vitamin B6 0.215mg 0.123mg Okra
Folate 60µg 42µg Okra
Vitamin K 31.3µg 0µg Okra
Tryptophan 0.017mg 0.052mg Quinoa
Threonine 0.065mg 0.131mg Quinoa
Isoleucine 0.069mg 0.157mg Quinoa
Leucine 0.105mg 0.261mg Quinoa
Lysine 0.081mg 0.239mg Quinoa
Methionine 0.021mg 0.096mg Quinoa
Phenylalanine 0.065mg 0.185mg Quinoa
Valine 0.091mg 0.185mg Quinoa
Histidine 0.031mg 0.127mg Quinoa
Saturated Fat 0.026g 0.231g Okra
Omega-3 - DHA 0g 0.015g Quinoa
Monounsaturated Fat 0.017g 0.528g Quinoa
Polyunsaturated fat 0.027g 1.078g Quinoa

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Quinoa
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
33%
Okra
11%
Quinoa
Minerals Daily Need Coverage Score
30%
Okra
38%
Quinoa

Comparison summary

Which food is lower in Sugar?
Quinoa
Quinoa is lower in Sugar (difference - 0.61g)
Which food is lower in glycemic index?
Quinoa
Quinoa is lower in glycemic index (difference - 53)
Which food is cheaper?
Quinoa
Quinoa is cheaper (difference - $1)
Which food is richer in minerals?
Quinoa
Quinoa is relatively richer in minerals
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.205g)
Which food is richer in vitamins?
Okra
Okra is relatively richer in vitamins
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (7 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.