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Okra vs. Table salt — In-Depth Nutrition Comparison

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A recap on differences between okra and table salt

  • Okra is higher than table salt in manganese, vitamin K, vitamin C, vitamin B1, vitamin B6, folate, vitamin A, magnesium, and fiber.
  • Table salt covers your daily sodium needs 1685% more than okra.
  • The amount of sodium in okra is lower.

Food varieties used in this article are Okra, raw and Salt, table.

Infographic

Okra vs Table salt 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
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 25% 26% 23% 36% 16% 26% 0.91% 103% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0.71% 7.2% 0.71% 12% 10% 2.7% 0% 5055% 13% 0.55%
Contains more MagnesiumMagnesium +5600%
Contains more CalciumCalcium +241.7%
Contains more PotassiumPotassium +3637.5%
Contains more IronIron +87.9%
Contains more CopperCopper +263.3%
Contains more ZincZinc +480%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +688%
Contains more SeleniumSelenium +600%

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
11
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 77% 12% 5.4% 0% 50% 14% 19% 15% 50% 0% 78% 45% 6.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
4
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
100%
Protein: 0 g
Fats: 0 g
Carbs: 0 g
Water: 0.2 g
Other: 99.8 g
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +44690%
Contains more OtherOther +11641.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Okra Table salt DV% diff.
Sodium 7mg 38758mg 1685%
Manganese 0.788mg 0.1mg 30%
Vitamin K 31.3µg 0µg 26%
Vitamin C 23mg 0mg 26%
Vitamin B1 0.2mg 0mg 17%
Vitamin B6 0.215mg 0mg 17%
Folate 60µg 0µg 15%
Magnesium 57mg 1mg 13%
Fiber 3.2g 0g 13%
Potassium 299mg 8mg 9%
Copper 0.109mg 0.03mg 9%
Phosphorus 61mg 0mg 9%
Calcium 82mg 24mg 6%
Vitamin B3 1mg 0mg 6%
Vitamin B5 0.245mg 0mg 5%
Vitamin B2 0.06mg 0mg 5%
Iron 0.62mg 0.33mg 4%
Protein 1.93g 0g 4%
Zinc 0.58mg 0.1mg 4%
Vitamin A 36µg 0µg 4%
Choline 12.3mg 0mg 2%
Calories 33kcal 0kcal 2%
Vitamin E 0.27mg 0mg 2%
Carbs 7.45g 0g 2%
Selenium 0.7µg 0.1µg 1%
Fructose 0.57g 1%
Fats 0.19g 0g 0%
Net carbs 4.25g 0g N/A
Sugar 1.48g 0g N/A
Starch 0.34g 0%
Saturated fat 0.026g 0g 0%
Monounsaturated fat 0.017g 0g 0%
Polyunsaturated fat 0.027g 0g 0%
Tryptophan 0.017mg 0mg 0%
Threonine 0.065mg 0mg 0%
Isoleucine 0.069mg 0mg 0%
Leucine 0.105mg 0mg 0%
Lysine 0.081mg 0mg 0%
Methionine 0.021mg 0mg 0%
Phenylalanine 0.065mg 0mg 0%
Valine 0.091mg 0mg 0%
Histidine 0.031mg 0mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Table salt
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
29%
Okra
0%
Table salt
Minerals Daily Need Coverage Score
30%
Okra
510%
Table salt

Comparison summary

Which food is lower in Sugar?
Table salt
Table salt is lower in Sugar (difference - 1.48g)
Which food is lower in Saturated fat?
Table salt
Table salt is lower in Saturated fat (difference - 0.026g)
Which food is lower in glycemic index?
Table salt
Table salt is lower in glycemic index (difference - 0)
Which food is cheaper?
Table salt
Table salt is cheaper (difference - $0.9)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 38751mg)
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. Table salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173468/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.