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  6. Okra vs. Spirulina

Okra vs. Spirulina — In-Depth Nutrition Comparison

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The main differences between Okra and Spirulina

  • Okra is richer in Manganese, Vitamin C, Vitamin K, Vitamin B6, Folate, Fiber, and Magnesium, yet Spirulina is richer in Copper, Iron, and Vitamin B2.
  • Daily need coverage for Copper from Spirulina is 54% higher.
  • Okra contains 26 times more Vitamin C than Spirulina. Okra contains 23mg of Vitamin C, while Spirulina contains 0.9mg.

Food types used in this article are Okra, raw and Seaweed, spirulina, raw.

Infographic

Okra vs Spirulina 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
7
:
2
Spirulina
Spirulina
Contains more Calcium +583.3%
Contains more Magnesium +200%
Contains more Phosphorus +454.5%
Contains more Potassium +135.4%
Contains less Sodium -92.9%
Contains more Zinc +190%
Contains more Manganese +323.7%
Contains more Iron +350%
Contains more Copper +447.7%
Equal in Selenium - 0.7
Okra
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Spirulina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 105% 14% 5% 12% 13% 6% 199% 25% 4%
Contains more Calcium +583.3%
Contains more Magnesium +200%
Contains more Phosphorus +454.5%
Contains more Potassium +135.4%
Contains less Sodium -92.9%
Contains more Zinc +190%
Contains more Manganese +323.7%
Contains more Iron +350%
Contains more Copper +447.7%
Equal in Selenium - 0.7

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
5
:
5
Spirulina
Spirulina
Contains more Vitamin A +1178.6%
Contains more Vitamin C +2455.6%
Contains more Vitamin B6 +532.4%
Contains more Folate +566.7%
Contains more Vitamin K +1152%
Contains more Vitamin E +81.5%
Contains more Vitamin B1 +11%
Contains more Vitamin B2 +470%
Contains more Vitamin B3 +19.6%
Contains more Vitamin B5 +32.7%
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%
Spirulina
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 3% 56% 79% 23% 20% 8% 7% 0% 7%
Contains more Vitamin A +1178.6%
Contains more Vitamin C +2455.6%
Contains more Vitamin B6 +532.4%
Contains more Folate +566.7%
Contains more Vitamin K +1152%
Contains more Vitamin E +81.5%
Contains more Vitamin B1 +11%
Contains more Vitamin B2 +470%
Contains more Vitamin B3 +19.6%
Contains more Vitamin B5 +32.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
Okra
2
:
3
Spirulina
Spirulina
Contains more Carbs +207.9%
Contains more Other +41.7%
Contains more Protein +206.7%
Contains more Fats +105.3%
Equal in Water - 90.67
Okra
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
Spirulina
6% 2% 91%
Protein: 5.92 g
Fats: 0.39 g
Carbs: 2.42 g
Water: 90.67 g
Other: 0.6 g
Contains more Carbs +207.9%
Contains more Other +41.7%
Contains more Protein +206.7%
Contains more Fats +105.3%
Equal in Water - 90.67

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okra
Okra
1
:
2
Spirulina
Spirulina
Contains less Saturated Fat -80.7%
Contains more Monounsaturated Fat +100%
Contains more Polyunsaturated fat +292.6%
Okra
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Spirulina
49% 12% 39%
Saturated Fat: 0.135 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.106 g
Contains less Saturated Fat -80.7%
Contains more Monounsaturated Fat +100%
Contains more Polyunsaturated fat +292.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Okra Spirulina Opinion
Net carbs 4.25g 2.02g Okra
Protein 1.93g 5.92g Spirulina
Fats 0.19g 0.39g Spirulina
Carbs 7.45g 2.42g Okra
Calories 33kcal 26kcal Okra
Starch 0.34g Okra
Fructose 0.57g Okra
Sugar 1.48g 0.3g Spirulina
Fiber 3.2g 0.4g Okra
Calcium 82mg 12mg Okra
Iron 0.62mg 2.79mg Spirulina
Magnesium 57mg 19mg Okra
Phosphorus 61mg 11mg Okra
Potassium 299mg 127mg Okra
Sodium 7mg 98mg Okra
Zinc 0.58mg 0.2mg Okra
Copper 0.109mg 0.597mg Spirulina
Manganese 0.788mg 0.186mg Okra
Selenium 0.7µg 0.7µg
Vitamin A 716IU 56IU Okra
Vitamin A RAE 36µg 3µg Okra
Vitamin E 0.27mg 0.49mg Spirulina
Vitamin C 23mg 0.9mg Okra
Vitamin B1 0.2mg 0.222mg Spirulina
Vitamin B2 0.06mg 0.342mg Spirulina
Vitamin B3 1mg 1.196mg Spirulina
Vitamin B5 0.245mg 0.325mg Spirulina
Vitamin B6 0.215mg 0.034mg Okra
Folate 60µg 9µg Okra
Vitamin K 31.3µg 2.5µg Okra
Tryptophan 0.017mg 0.096mg Spirulina
Threonine 0.065mg 0.306mg Spirulina
Isoleucine 0.069mg 0.331mg Spirulina
Leucine 0.105mg 0.509mg Spirulina
Lysine 0.081mg 0.312mg Spirulina
Methionine 0.021mg 0.118mg Spirulina
Phenylalanine 0.065mg 0.286mg Spirulina
Valine 0.091mg 0.362mg Spirulina
Histidine 0.031mg 0.112mg Spirulina
Saturated Fat 0.026g 0.135g Okra
Monounsaturated Fat 0.017g 0.034g Spirulina
Polyunsaturated fat 0.027g 0.106g Spirulina

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Spirulina
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
18%
Spirulina
Minerals Daily Need Coverage Score
30%
Okra
38%
Spirulina

Comparison summary

Which food is lower in Sugar?
Spirulina
Spirulina is lower in Sugar (difference - 1.18g)
Which food is lower in glycemic index?
Spirulina
Spirulina is lower in glycemic index (difference - 0)
Which food is cheaper?
Spirulina
Spirulina is cheaper (difference - $1)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 91mg)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.109g)
Which food is richer in minerals?
Okra
Okra is relatively richer in minerals
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

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. Spirulina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170091/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.