Okra vs. Salsa — In-Depth Nutrition Comparison
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What are the main differences between okra and salsa?
- Okra is richer in vitamin C, vitamin B1, folate, magnesium, fiber, calcium, and vitamin B6, while salsa is higher in iron.
- Okra's daily need coverage for vitamin C is 21% higher.
- Salsa has 7 times less calcium than okra. Okra has 82mg of calcium, while salsa has 12mg.
- Okra is lower in sodium.
We used Okra, raw and USDA Commodity, salsa types in this comparison.
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 | +256.3% |
| Contains more CalciumCalcium | +583.3% |
| Contains more CopperCopper | +13.5% |
| Contains more ZincZinc | +241.2% |
| Contains more PhosphorusPhosphorus | +103.3% |
| Contains less SodiumSodium | -98.4% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +75% |
| Contains more IronIron | +261.3% |
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 | +475% |
| Contains more Vitamin AVitamin A | +28.6% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +300% |
| Contains more Vitamin B2Vitamin B2 | +100% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +44.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +215.8% |
| Contains more CholineCholine | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +28.7% |
| Contains more OtherOther | +88.2% |
~equal in
Fats
~0.2g
~equal in
Carbs
~7g
~equal in
Water
~89.7g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -10.3% |
| Contains more Poly. FatPolyunsaturated fat | +296.3% |
~equal in
Monounsaturated fat
~0.016g
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 Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 0.788mg | 34% | |
| Vitamin K | 31.3µg | 26% | |
| Vitamin C | 23mg | 4mg | 21% |
| Iron | 0.62mg | 2.24mg | 20% |
| Sodium | 7mg | 430mg | 18% |
| Vitamin B1 | 0.2mg | 0.05mg | 13% |
| Magnesium | 57mg | 16mg | 10% |
| Folate | 60µg | 19µg | 10% |
| Calcium | 82mg | 12mg | 7% |
| Fiber | 3.2g | 1.4g | 7% |
| Vitamin B5 | 0.245mg | 5% | |
| Vitamin B6 | 0.215mg | 0.149mg | 5% |
| Zinc | 0.58mg | 0.17mg | 4% |
| Phosphorus | 61mg | 30mg | 4% |
| Choline | 12.3mg | 2% | |
| Vitamin B2 | 0.06mg | 0.03mg | 2% |
| Vitamin E | 0.27mg | 2% | |
| Protein | 1.93g | 1.5g | 1% |
| Vitamin B3 | 1mg | 1.08mg | 1% |
| Polyunsaturated fat | 0.027g | 0.107g | 1% |
| Fructose | 0.57g | 1% | |
| Selenium | 0.7µg | 0.4µg | 1% |
| Potassium | 299mg | 270mg | 1% |
| Vitamin A | 36µg | 28µg | 1% |
| Copper | 0.109mg | 0.096mg | 1% |
| Calories | 33kcal | 36kcal | 0% |
| Fats | 0.19g | 0.2g | 0% |
| Carbs | 7.45g | 7g | 0% |
| Net carbs | 4.25g | 5.6g | N/A |
| Sugar | 1.48g | N/A | |
| Starch | 0.34g | 0% | |
| Saturated fat | 0.026g | 0.029g | 0% |
| Monounsaturated fat | 0.017g | 0.016g | 0% |
| Tryptophan | 0.017mg | 0% | |
| Threonine | 0.065mg | 0% | |
| Isoleucine | 0.069mg | 0% | |
| Leucine | 0.105mg | 0% | |
| Lysine | 0.081mg | 0% | |
| Methionine | 0.021mg | 0% | |
| Phenylalanine | 0.065mg | 0% | |
| Valine | 0.091mg | 0% | |
| Histidine | 0.031mg | 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%
9%
Minerals Daily Need Coverage Score
30%
23%
Comparison summary
Which food is lower in Sugar?
Salsa is lower in Sugar (difference - 1.48g)
Which food is lower in glycemic index?
Salsa is lower in glycemic index (difference - 0)
Which food is cheaper?
Salsa is cheaper (difference - $1)
Which food contains less Sodium?
Okra contains less Sodium (difference - 423mg)
Which food is lower in Saturated fat?
Okra is lower in Saturated fat (difference - 0.003g)
Which food is richer in minerals?
Okra is relatively richer in minerals
Which food is richer in vitamins?
Okra is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)