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Okra vs. Safflower — In-Depth Nutrition Comparison

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How are okra and safflower different?

  • Safflower has more copper, phosphorus, vitamin B1, vitamin B5, vitamin B6, magnesium, iron, manganese, zinc, and vitamin B2 than okra.
  • Daily need coverage for copper for safflower is 182% higher.

Okra, raw and Seeds, safflower seed kernels, dried are the varieties used in this article.

Infographic

Okra vs Safflower 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
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 25% 26% 23% 36% 16% 26% 0.91% 103% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 252% 23% 61% 184% 582% 138% 276% 0.39% 263% 0%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +519.3%
Contains more PotassiumPotassium +129.8%
Contains more IronIron +690.3%
Contains more CopperCopper +1502.8%
Contains more ZincZinc +770.7%
Contains more PhosphorusPhosphorus +955.7%
Contains less SodiumSodium -57.1%
Contains more ManganeseManganese +155.6%
~equal in Calcium ~78mg

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
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 77% 12% 5.4% 0% 50% 14% 19% 15% 50% 0% 78% 45% 6.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 1% 0% 0% 291% 96% 43% 242% 270% 0% 0% 120% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1100%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +481.5%
Contains more Vitamin B2Vitamin B2 +591.7%
Contains more Vitamin B3Vitamin B3 +128.4%
Contains more Vitamin B5Vitamin B5 +1544.9%
Contains more Vitamin B6Vitamin B6 +444.2%
Contains more FolateFolate +166.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
1
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
16% 38% 34% 6% 5%
Protein: 16.18 g
Fats: 38.45 g
Carbs: 34.29 g
Water: 5.62 g
Other: 5.46 g
Contains more WaterWater +1494%
Contains more ProteinProtein +738.3%
Contains more FatsFats +20136.8%
Contains more CarbsCarbs +360.3%
Contains more OtherOther +542.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okra
1
37% 24% 39%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.017 g
Polyunsaturated fat: Poly. Fat 0.027 g
10% 13% 77%
Saturated fat: Sat. Fat 3.682 g
Monounsaturated fat: Mono. Fat 4.848 g
Polyunsaturated fat: Poly. Fat 28.223 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +28417.6%
Contains more Poly. FatPolyunsaturated fat +104429.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Okra Safflower DV% diff.
Polyunsaturated fat 0.027g 28.223g 188%
Copper 0.109mg 1.747mg 182%
Phosphorus 61mg 644mg 83%
Vitamin B1 0.2mg 1.163mg 80%
Vitamin B5 0.245mg 4.03mg 76%
Vitamin B6 0.215mg 1.17mg 73%
Magnesium 57mg 353mg 70%
Fats 0.19g 38.45g 59%
Iron 0.62mg 4.9mg 54%
Manganese 0.788mg 2.014mg 53%
Zinc 0.58mg 5.05mg 41%
Protein 1.93g 16.18g 29%
Vitamin B2 0.06mg 0.415mg 27%
Vitamin C 23mg 0mg 26%
Vitamin K 31.3µg 26%
Folate 60µg 160µg 25%
Calories 33kcal 517kcal 24%
Saturated fat 0.026g 3.682g 17%
Fiber 3.2g 13%
Monounsaturated fat 0.017g 4.848g 12%
Potassium 299mg 687mg 11%
Carbs 7.45g 34.29g 9%
Vitamin B3 1mg 2.284mg 8%
Vitamin A 36µg 3µg 4%
Choline 12.3mg 2%
Vitamin E 0.27mg 2%
Fructose 0.57g 1%
Selenium 0.7µg 1%
Net carbs 4.25g 34.29g N/A
Calcium 82mg 78mg 0%
Sugar 1.48g N/A
Starch 0.34g 0%
Sodium 7mg 3mg 0%
Tryptophan 0.017mg 0.183mg 0%
Threonine 0.065mg 0.586mg 0%
Isoleucine 0.069mg 0.717mg 0%
Leucine 0.105mg 1.154mg 0%
Lysine 0.081mg 0.534mg 0%
Methionine 0.021mg 0.284mg 0%
Phenylalanine 0.065mg 0.806mg 0%
Valine 0.091mg 1.025mg 0%
Histidine 0.031mg 0.452mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Safflower
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
29%
Okra
82%
Safflower
Minerals Daily Need Coverage Score
30%
Okra
178%
Safflower

Comparison summary

Which food is lower in Sugar?
Safflower
Safflower is lower in Sugar (difference - 1.48g)
Which food contains less Sodium?
Safflower
Safflower contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Safflower
Safflower is lower in glycemic index (difference - 0)
Which food is cheaper?
Safflower
Safflower is cheaper (difference - $0.2)
Which food is richer in minerals?
Safflower
Safflower is relatively richer in minerals
Which food is lower in Saturated fat?
Okra
Okra is lower in Saturated fat (difference - 3.656g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

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. Safflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170558/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.