Okra vs. Spinach raw — In-Depth Nutrition Comparison
Compare
A recap on differences between okra and spinach raw
- Okra is higher in vitamin B1, yet spinach raw is higher in vitamin K, vitamin A, folate, iron, vitamin E, vitamin B2, potassium, vitamin C, and magnesium.
- Spinach raw covers your daily vitamin K needs 376% more than okra.
- Okra contains 3 times more vitamin B1 than spinach raw. While okra contains 0.2mg of vitamin B1, spinach raw contains only 0.078mg.
Food varieties used in this article are Okra, raw and Spinach, raw.
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.
| Contains more PhosphorusPhosphorus | +24.5% |
| Contains less SodiumSodium | -91.1% |
| Contains more MagnesiumMagnesium | +38.6% |
| Contains more CalciumCalcium | +20.7% |
| Contains more PotassiumPotassium | +86.6% |
| Contains more IronIron | +337.1% |
| Contains more CopperCopper | +19.3% |
| Contains more ManganeseManganese | +13.8% |
| Contains more SeleniumSelenium | +42.9% |
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 B1Vitamin B1 | +156.4% |
| Contains more Vitamin B3Vitamin B3 | +38.1% |
| Contains more Vitamin B5Vitamin B5 | +276.9% |
| Contains more Vitamin CVitamin C | +22.2% |
| Contains more Vitamin AVitamin A | +1202.8% |
| Contains more Vitamin EVitamin E | +651.9% |
| Contains more Vitamin B2Vitamin B2 | +215% |
| Contains more Vitamin KVitamin K | +1442.8% |
| Contains more FolateFolate | +223.3% |
| Contains more CholineCholine | +56.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.93 g
Fats:
0.19 g
Carbs:
7.45 g
Water:
89.58 g
Other:
0.85 g
Protein:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
| Contains more CarbsCarbs | +105.2% |
| Contains more ProteinProtein | +48.2% |
| Contains more FatsFats | +105.3% |
| Contains more OtherOther | +102.4% |
~equal in
Water
~91.4g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.026 g
Monounsaturated fat:
Mono. Fat
0.017 g
Polyunsaturated fat:
Poly. Fat
0.027 g
Saturated fat:
Sat. Fat
0.063 g
Monounsaturated fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.165 g
| Contains less Sat. FatSaturated fat | -58.7% |
| Contains more Mono. FatMonounsaturated fat | +70% |
| Contains more Poly. FatPolyunsaturated fat | +511.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0.34 g
Sucrose:
0.6 g
Glucose:
0.32 g
Fructose:
0.57 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0.07 g
Glucose:
0.11 g
Fructose:
0.15 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0.1 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +757.1% |
| Contains more GlucoseGlucose | +190.9% |
| Contains more FructoseFructose | +280% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Rich in minerals |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 31.3µg | 482.9µg | 376% |
| Vitamin A | 36µg | 469µg | 48% |
| Folate | 60µg | 194µg | 34% |
| Iron | 0.62mg | 2.71mg | 26% |
| Vitamin E | 0.27mg | 2.03mg | 12% |
| Vitamin B1 | 0.2mg | 0.078mg | 10% |
| Vitamin B2 | 0.06mg | 0.189mg | 10% |
| Potassium | 299mg | 558mg | 8% |
| Vitamin C | 23mg | 28.1mg | 6% |
| Manganese | 0.788mg | 0.897mg | 5% |
| Magnesium | 57mg | 79mg | 5% |
| Vitamin B5 | 0.245mg | 0.065mg | 4% |
| Fiber | 3.2g | 2.2g | 4% |
| Sodium | 7mg | 79mg | 3% |
| Vitamin B6 | 0.215mg | 0.195mg | 2% |
| Copper | 0.109mg | 0.13mg | 2% |
| Phosphorus | 61mg | 49mg | 2% |
| Calcium | 82mg | 99mg | 2% |
| Vitamin B3 | 1mg | 0.724mg | 2% |
| Protein | 1.93g | 2.86g | 2% |
| Choline | 12.3mg | 19.3mg | 1% |
| Polyunsaturated fat | 0.027g | 0.165g | 1% |
| Calories | 33kcal | 23kcal | 1% |
| Selenium | 0.7µg | 1µg | 1% |
| Carbs | 7.45g | 3.63g | 1% |
| Fructose | 0.57g | 0.15g | 1% |
| Fats | 0.19g | 0.39g | 0% |
| Net carbs | 4.25g | 1.43g | N/A |
| Sugar | 1.48g | 0.42g | N/A |
| Zinc | 0.58mg | 0.53mg | 0% |
| Starch | 0.34g | 0% | |
| Saturated fat | 0.026g | 0.063g | 0% |
| Monounsaturated fat | 0.017g | 0.01g | 0% |
| Tryptophan | 0.017mg | 0.039mg | 0% |
| Threonine | 0.065mg | 0.122mg | 0% |
| Isoleucine | 0.069mg | 0.147mg | 0% |
| Leucine | 0.105mg | 0.223mg | 0% |
| Lysine | 0.081mg | 0.174mg | 0% |
| Methionine | 0.021mg | 0.053mg | 0% |
| Phenylalanine | 0.065mg | 0.129mg | 0% |
| Valine | 0.091mg | 0.161mg | 0% |
| Histidine | 0.031mg | 0.064mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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%
137%
Minerals Daily Need Coverage Score
30%
45%
Comparison summary
Which food is lower in Sugar?
Spinach raw is lower in Sugar (difference - 1.06g)
Which food is lower in glycemic index?
Spinach raw is lower in glycemic index (difference - 32)
Which food is cheaper?
Spinach raw is cheaper (difference - $0.8)
Which food is richer in minerals?
Spinach raw is relatively richer in minerals
Which food contains less Sodium?
Okra contains less Sodium (difference - 72mg)
Which food is lower in Saturated fat?
Okra is lower in Saturated fat (difference - 0.037g)
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.