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  6. Okra vs. Salsify

Okra vs. Salsify — In-Depth Nutrition Comparison

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What are the main differences between Okra and Salsify?

  • Okra is richer in Vitamin K, Manganese, Vitamin C, Vitamin B1, Folate, and Magnesium, while Salsify is higher in Vitamin B2.
  • Okra's daily need coverage for Vitamin K is 26% higher.
  • Salsify has 5 times less Vitamin C than Okra. Okra has 23mg of Vitamin C, while Salsify has 4.6mg.

We used Okra, raw and Salsify, cooked, boiled, drained, without salt types in this comparison.

Infographic

Okra vs Salsify 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
10
:
0
Salsify
Salsify
Contains more Calcium +74.5%
Contains more Iron +12.7%
Contains more Magnesium +216.7%
Contains less Sodium -56.3%
Contains more Zinc +93.3%
Contains more Copper +55.7%
Contains more Manganese +275.2%
Contains more Selenium +16.7%
Equal in Phosphorus - 56
Equal in Potassium - 283
Okra
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Salsify
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 21% 13% 24% 25% 3% 9% 24% 28% 4%
Contains more Calcium +74.5%
Contains more Iron +12.7%
Contains more Magnesium +216.7%
Contains less Sodium -56.3%
Contains more Zinc +93.3%
Contains more Copper +55.7%
Contains more Manganese +275.2%
Contains more Selenium +16.7%
Equal in Phosphorus - 56
Equal in Potassium - 283

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
7
:
3
Salsify
Salsify
Contains more Vitamin A +∞%
Contains more Vitamin E +42.1%
Contains more Vitamin C +400%
Contains more Vitamin B1 +257.1%
Contains more Vitamin B3 +155.1%
Contains more Folate +300%
Contains more Vitamin K +10333.3%
Contains more Vitamin B2 +188.3%
Contains more Vitamin B5 +12.7%
Equal in Vitamin B6 - 0.218
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%
Salsify
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 16% 14% 40% 8% 17% 51% 12% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +42.1%
Contains more Vitamin C +400%
Contains more Vitamin B1 +257.1%
Contains more Vitamin B3 +155.1%
Contains more Folate +300%
Contains more Vitamin K +10333.3%
Contains more Vitamin B2 +188.3%
Contains more Vitamin B5 +12.7%
Equal in Vitamin B6 - 0.218

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
Okra
3
:
2
Salsify
Salsify
Contains more Fats +11.8%
Contains more Water +10.6%
Contains more Other +14.9%
Contains more Protein +41.5%
Contains more Carbs +106.2%
Equal in Water - 81
Okra
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
Salsify
3% 15% 81%
Protein: 2.73 g
Fats: 0.17 g
Carbs: 15.36 g
Water: 81 g
Other: 0.74 g
Contains more Fats +11.8%
Contains more Water +10.6%
Contains more Other +14.9%
Contains more Protein +41.5%
Contains more Carbs +106.2%
Equal in Water - 81

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okra
Okra
2
:
1
Salsify
Salsify
Contains less Saturated Fat -36.6%
Contains more Monounsaturated Fat +466.7%
Contains more Polyunsaturated fat +174.1%
Okra
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Salsify
35% 3% 63%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.074 g
Contains less Saturated Fat -36.6%
Contains more Monounsaturated Fat +466.7%
Contains more Polyunsaturated fat +174.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Okra Salsify Opinion
Net carbs 4.25g 12.26g Salsify
Protein 1.93g 2.73g Salsify
Fats 0.19g 0.17g Okra
Carbs 7.45g 15.36g Salsify
Calories 33kcal 68kcal Salsify
Starch 0.34g Okra
Fructose 0.57g Okra
Sugar 1.48g 2.9g Okra
Fiber 3.2g 3.1g Okra
Calcium 82mg 47mg Okra
Iron 0.62mg 0.55mg Okra
Magnesium 57mg 18mg Okra
Phosphorus 61mg 56mg Okra
Potassium 299mg 283mg Okra
Sodium 7mg 16mg Okra
Zinc 0.58mg 0.3mg Okra
Copper 0.109mg 0.07mg Okra
Manganese 0.788mg 0.21mg Okra
Selenium 0.7µg 0.6µg Okra
Vitamin A 716IU 0IU Okra
Vitamin A RAE 36µg 0µg Okra
Vitamin E 0.27mg 0.19mg Okra
Vitamin C 23mg 4.6mg Okra
Vitamin B1 0.2mg 0.056mg Okra
Vitamin B2 0.06mg 0.173mg Salsify
Vitamin B3 1mg 0.392mg Okra
Vitamin B5 0.245mg 0.276mg Salsify
Vitamin B6 0.215mg 0.218mg Salsify
Folate 60µg 15µg Okra
Vitamin K 31.3µg 0.3µg Okra
Tryptophan 0.017mg Okra
Threonine 0.065mg Okra
Isoleucine 0.069mg Okra
Leucine 0.105mg Okra
Lysine 0.081mg Okra
Methionine 0.021mg Okra
Phenylalanine 0.065mg Okra
Valine 0.091mg Okra
Histidine 0.031mg Okra
Saturated Fat 0.026g 0.041g Okra
Monounsaturated Fat 0.017g 0.003g Okra
Polyunsaturated fat 0.027g 0.074g Salsify

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Salsify
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
13%
Salsify
Minerals Daily Need Coverage Score
30%
Okra
16%
Salsify

Comparison summary

Which food is lower in glycemic index?
Salsify
Salsify is lower in glycemic index (difference - 0)
Which food is cheaper?
Salsify
Salsify is cheaper (difference - $1)
Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 1.42g)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.015g)
Which food is richer in minerals?
Okra
Okra is relatively richer in minerals
Which food is richer in vitamins?
Okra
Okra is relatively richer in vitamins
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. Salsify - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169278/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.