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.
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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 | +∞% |
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% |
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
