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Okra vs Seaweed - In-Depth Nutrition Comparison

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Summary of differences between Okra and Seaweed

  • Okra has more Manganese, Vitamin C, Vitamin B6, and Vitamin B1, however Seaweed is higher in Folate, Vitamin K, Iron, Magnesium, and Calcium.
  • Seaweed covers your daily need of Folate 30% more than Okra.
  • Okra has 108 times more Vitamin B6 than Seaweed. While Okra has 0.215mg of Vitamin B6, Seaweed has only 0.002mg.
  • Okra has less Sodium.

These are the specific foods used in this comparison Okra, raw and Seaweed, kelp, raw.

Infographic

Okra vs Seaweed 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Okra
3
:
Contains more Phosphorus +45.2%
Contains more Potassium +236%
Contains less Sodium -97%
Contains more Calcium +104.9%
Contains more Iron +359.7%
Contains more Magnesium +112.3%
Contains more Zinc +112.1%
Contains more Copper +19.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 25% 24% 41% 27% 27% 1% 16% 37%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 51% 107% 87% 18% 8% 31% 34% 44%
Contains more Phosphorus +45.2%
Contains more Potassium +236%
Contains less Sodium -97%
Contains more Calcium +104.9%
Contains more Iron +359.7%
Contains more Magnesium +112.3%
Contains more Zinc +112.1%
Contains more Copper +19.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Okra
5
:
Contains more Vitamin A +517.2%
Contains more Vitamin C +666.7%
Contains more Vitamin B1 +300%
Contains more Vitamin B3 +112.8%
Contains more Vitamin B6 +10650%
Contains more Vitamin E +222.2%
Contains more Vitamin B2 +150%
Contains more Vitamin B5 +162%
Contains more Folate +200%
Contains more Vitamin K +110.9%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 18% 0% 10% 13% 35% 9% 39% 1% 135% 0% 166%
Contains more Vitamin A +517.2%
Contains more Vitamin C +666.7%
Contains more Vitamin B1 +300%
Contains more Vitamin B3 +112.8%
Contains more Vitamin B6 +10650%
Contains more Vitamin E +222.2%
Contains more Vitamin B2 +150%
Contains more Vitamin B5 +162%
Contains more Folate +200%
Contains more Vitamin K +110.9%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Okra Seaweed
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Okra Seaweed Opinion
Net carbs 4.25g 8.27g Seaweed
Protein 1.93g 1.68g Okra
Fats 0.19g 0.56g Seaweed
Carbs 7.45g 9.57g Seaweed
Calories 33kcal 43kcal Seaweed
Starch 0.34g g Okra
Fructose 0.57g g Okra
Sugar 1.48g 0.6g Seaweed
Fiber 3.2g 1.3g Okra
Calcium 82mg 168mg Seaweed
Iron 0.62mg 2.85mg Seaweed
Magnesium 57mg 121mg Seaweed
Phosphorus 61mg 42mg Okra
Potassium 299mg 89mg Okra
Sodium 7mg 233mg Okra
Zinc 0.58mg 1.23mg Seaweed
Copper 0.109mg 0.13mg Seaweed
Vitamin A 716IU 116IU Okra
Vitamin E 0.27mg 0.87mg Seaweed
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 23mg 3mg Okra
Vitamin B1 0.2mg 0.05mg Okra
Vitamin B2 0.06mg 0.15mg Seaweed
Vitamin B3 1mg 0.47mg Okra
Vitamin B5 0.245mg 0.642mg Seaweed
Vitamin B6 0.215mg 0.002mg Okra
Folate 60µg 180µg Seaweed
Vitamin B12 0µg 0µg
Vitamin K 31.3µg 66µg Seaweed
Tryptophan 0.017mg 0.048mg Seaweed
Threonine 0.065mg 0.055mg Okra
Isoleucine 0.069mg 0.076mg Seaweed
Leucine 0.105mg 0.083mg Okra
Lysine 0.081mg 0.082mg Seaweed
Methionine 0.021mg 0.025mg Seaweed
Phenylalanine 0.065mg 0.043mg Okra
Valine 0.091mg 0.072mg Okra
Histidine 0.031mg 0.024mg Okra
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.026g 0.247g Okra
Monounsaturated Fat 0.017g 0.098g Seaweed
Polyunsaturated fat 0.027g 0.047g Seaweed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Seaweed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
33
Okra
36
Seaweed
Mineral Summary Score
24
Okra
47
Seaweed

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
12%
Okra
10%
Seaweed
Carbohydrates
7%
Okra
10%
Seaweed
Fats
1%
Okra
3%
Seaweed

Comparison summary

Which food is lower in Sugar?
Seaweed
Seaweed is lower in Sugar (difference - 0.88g)
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 0)
Which food is cheaper?
Seaweed
Seaweed is cheaper (difference - $1)
Which food is richer in minerals?
Seaweed
Seaweed is relatively richer in minerals
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 226mg)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.221g)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Okra - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169260/nutrients
  2. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.