Okra vs. Vine spinach (basella) — In-Depth Nutrition Comparison
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A recap on differences between Okra and Vine spinach (basella)
- Okra is higher in Vitamin B1, yet Vine spinach (basella) is higher in Vitamin C, Vitamin A RAE, Folate, Vitamin B2, Iron, and Potassium.
- Vine spinach (basella) covers your daily Vitamin C needs 88% more than Okra.
- Okra contains 4 times more Vitamin B1 than Vine spinach (basella). While Okra contains 0.2mg of Vitamin B1, Vine spinach (basella) contains only 0.05mg.
Food varieties used in this article are Okra, raw and Vinespinach, (basella), raw.
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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
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Phosphorus
+17.3%
Contains
less
Sodium
-70.8%
Contains
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Zinc
+34.9%
Contains
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Calcium
+32.9%
Contains
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Iron
+93.5%
Contains
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Magnesium
+14%
Contains
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Potassium
+70.6%
Contains
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Selenium
+14.3%
Equal in Copper - 0.107
Equal in Manganese - 0.735
Contains
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Phosphorus
+17.3%
Contains
less
Sodium
-70.8%
Contains
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Zinc
+34.9%
Contains
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Calcium
+32.9%
Contains
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Iron
+93.5%
Contains
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Magnesium
+14%
Contains
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Potassium
+70.6%
Contains
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Selenium
+14.3%
Equal in Copper - 0.107
Equal in Manganese - 0.735
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.
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Contains
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Vitamin B1
+300%
Contains
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Vitamin B3
+100%
Contains
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Vitamin B5
+362.3%
Contains
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Vitamin A
+1017.3%
Contains
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Vitamin C
+343.5%
Contains
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Vitamin B2
+158.3%
Contains
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Vitamin B6
+11.6%
Contains
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Folate
+133.3%
Contains
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Vitamin B1
+300%
Contains
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Vitamin B3
+100%
Contains
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Vitamin B5
+362.3%
Contains
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Vitamin A
+1017.3%
Contains
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Vitamin C
+343.5%
Contains
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Vitamin B2
+158.3%
Contains
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Vitamin B6
+11.6%
Contains
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Folate
+133.3%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+119.1%
Contains
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Fats
+57.9%
Contains
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Other
+64.7%
Equal in Protein - 1.8
Equal in Water - 93.1
Protein:
1.93 g
Fats:
0.19 g
Carbs:
7.45 g
Water:
89.58 g
Other:
0.85 g
Protein:
1.8 g
Fats:
0.3 g
Carbs:
3.4 g
Water:
93.1 g
Other:
1.4 g
Contains
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Carbs
+119.1%
Contains
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Fats
+57.9%
Contains
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Other
+64.7%
Equal in Protein - 1.8
Equal in Water - 93.1
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 4.25g | 3.4g |
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| Protein | 1.93g | 1.8g |
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| Fats | 0.19g | 0.3g |
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| Carbs | 7.45g | 3.4g |
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| Calories | 33kcal | 19kcal |
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| Starch | 0.34g |
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| Fructose | 0.57g |
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| Sugar | 1.48g |
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| Fiber | 3.2g |
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| Calcium | 82mg | 109mg |
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| Iron | 0.62mg | 1.2mg |
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| Magnesium | 57mg | 65mg |
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| Phosphorus | 61mg | 52mg |
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| Potassium | 299mg | 510mg |
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| Sodium | 7mg | 24mg |
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| Zinc | 0.58mg | 0.43mg |
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| Copper | 0.109mg | 0.107mg |
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| Manganese | 0.788mg | 0.735mg |
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| Selenium | 0.7µg | 0.8µg |
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| Vitamin A | 716IU | 8000IU |
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| Vitamin A RAE | 36µg | 400µg |
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| Vitamin E | 0.27mg |
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| Vitamin C | 23mg | 102mg |
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| Vitamin B1 | 0.2mg | 0.05mg |
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| Vitamin B2 | 0.06mg | 0.155mg |
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| Vitamin B3 | 1mg | 0.5mg |
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| Vitamin B5 | 0.245mg | 0.053mg |
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| Vitamin B6 | 0.215mg | 0.24mg |
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| Folate | 60µg | 140µg |
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| Vitamin K | 31.3µg |
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| Tryptophan | 0.017mg | 0.028mg |
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| Threonine | 0.065mg | 0.055mg |
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| Isoleucine | 0.069mg | 0.053mg |
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| Leucine | 0.105mg | 0.101mg |
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| Lysine | 0.081mg | 0.086mg |
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| Methionine | 0.021mg | 0.019mg |
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| Phenylalanine | 0.065mg | 0.085mg |
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| Valine | 0.091mg | 0.065mg |
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| Histidine | 0.031mg | 0.039mg |
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| Saturated Fat | 0.026g |
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| Monounsaturated Fat | 0.017g |
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| Polyunsaturated fat | 0.027g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
87%
Minerals Daily Need Coverage Score
30%
34%
Comparison summary
Which food is lower in Sugar?
Vine spinach (basella) is lower in Sugar (difference - 1.48g)
Which food is lower in Saturated Fat?
Vine spinach (basella) is lower in Saturated Fat (difference - 0.026g)
Which food is lower in glycemic index?
Vine spinach (basella) is lower in glycemic index (difference - 0)
Which food is cheaper?
Vine spinach (basella) is cheaper (difference - $1)
Which food contains less Sodium?
Okra contains less Sodium (difference - 17mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
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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.