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  6. Red leaf lettuce vs. Okra

Red leaf lettuce vs. Okra — In-Depth Nutrition Comparison

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A recap on differences between Red leaf lettuce and Okra

  • Red leaf lettuce is higher in Vitamin K, Vitamin A RAE, and Iron, yet Okra is higher in Manganese, Vitamin C, Vitamin B1, Magnesium, Fiber, Copper, and Vitamin B6.
  • Red leaf lettuce covers your daily Vitamin K needs 91% more than Okra.
  • Red leaf lettuce contains 10 times more Vitamin A RAE than Okra. While Red leaf lettuce contains 375µg of Vitamin A RAE, Okra contains only 36µg.

Food varieties used in this article are Lettuce, red leaf, raw and Okra, raw.

Infographic

Red leaf lettuce vs Okra 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.
Red leaf lettuce
Red leaf lettuce
2
:
8
Okra
Okra
Contains more Iron +93.5%
Contains more Selenium +114.3%
Contains more Calcium +148.5%
Contains more Magnesium +375%
Contains more Phosphorus +117.9%
Contains more Potassium +59.9%
Contains less Sodium -72%
Contains more Zinc +190%
Contains more Copper +289.3%
Contains more Manganese +288.2%
Red leaf lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 45% 9% 12% 17% 4% 6% 10% 27% 9%
Okra
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Contains more Iron +93.5%
Contains more Selenium +114.3%
Contains more Calcium +148.5%
Contains more Magnesium +375%
Contains more Phosphorus +117.9%
Contains more Potassium +59.9%
Contains less Sodium -72%
Contains more Zinc +190%
Contains more Copper +289.3%
Contains more Manganese +288.2%

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.
Red leaf lettuce
Red leaf lettuce
3
:
7
Okra
Okra
Contains more Vitamin A +946.4%
Contains more Vitamin B2 +28.3%
Contains more Vitamin K +348.2%
Contains more Vitamin E +80%
Contains more Vitamin C +521.6%
Contains more Vitamin B1 +212.5%
Contains more Vitamin B3 +211.5%
Contains more Vitamin B5 +70.1%
Contains more Vitamin B6 +115%
Contains more Folate +66.7%
Red leaf lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 450% 3% 0% 13% 16% 18% 7% 9% 24% 27% 0% 351%
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%
Contains more Vitamin A +946.4%
Contains more Vitamin B2 +28.3%
Contains more Vitamin K +348.2%
Contains more Vitamin E +80%
Contains more Vitamin C +521.6%
Contains more Vitamin B1 +212.5%
Contains more Vitamin B3 +211.5%
Contains more Vitamin B5 +70.1%
Contains more Vitamin B6 +115%
Contains more Folate +66.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Red leaf lettuce
Red leaf lettuce
2
:
3
Okra
Okra
Contains more Fats +15.8%
Contains more Protein +45.1%
Contains more Carbs +229.6%
Contains more Other +54.5%
Equal in Water - 89.58
Red leaf lettuce
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 g
Okra
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
Contains more Fats +15.8%
Contains more Protein +45.1%
Contains more Carbs +229.6%
Contains more Other +54.5%
Equal in Water - 89.58

Fat Type Comparison

Fat type breakdown side-by-side comparison
Red leaf lettuce
Red leaf lettuce
2
:
1
Okra
Okra
Contains less Saturated Fat -34.6%
Contains more Polyunsaturated fat +166.7%
Contains more Monounsaturated Fat +240%
Red leaf lettuce
18% 5% 77%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.072 g
Okra
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Contains less Saturated Fat -34.6%
Contains more Polyunsaturated fat +166.7%
Contains more Monounsaturated Fat +240%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Red leaf lettuce
Red leaf lettuce
0
:
4
Okra
Okra
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +60%
Contains more Fructose +103.6%
Red leaf lettuce
42% 58%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.2 g
Fructose: 0.28 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Okra
19% 33% 17% 31%
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
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +60%
Contains more Fructose +103.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Red leaf lettuce Okra
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 Red leaf lettuce Okra Opinion
Net carbs 1.36g 4.25g Okra
Protein 1.33g 1.93g Okra
Fats 0.22g 0.19g Red leaf lettuce
Carbs 2.26g 7.45g Okra
Calories 16kcal 33kcal Okra
Starch 0g 0.34g Okra
Fructose 0.28g 0.57g Okra
Sugar 0.48g 1.48g Red leaf lettuce
Fiber 0.9g 3.2g Okra
Calcium 33mg 82mg Okra
Iron 1.2mg 0.62mg Red leaf lettuce
Magnesium 12mg 57mg Okra
Phosphorus 28mg 61mg Okra
Potassium 187mg 299mg Okra
Sodium 25mg 7mg Okra
Zinc 0.2mg 0.58mg Okra
Copper 0.028mg 0.109mg Okra
Manganese 0.203mg 0.788mg Okra
Selenium 1.5µg 0.7µg Red leaf lettuce
Vitamin A 7492IU 716IU Red leaf lettuce
Vitamin A RAE 375µg 36µg Red leaf lettuce
Vitamin E 0.15mg 0.27mg Okra
Vitamin C 3.7mg 23mg Okra
Vitamin B1 0.064mg 0.2mg Okra
Vitamin B2 0.077mg 0.06mg Red leaf lettuce
Vitamin B3 0.321mg 1mg Okra
Vitamin B5 0.144mg 0.245mg Okra
Vitamin B6 0.1mg 0.215mg Okra
Folate 36µg 60µg Okra
Vitamin K 140.3µg 31.3µg Red leaf lettuce
Tryptophan 0.022mg 0.017mg Red leaf lettuce
Threonine 0.048mg 0.065mg Okra
Isoleucine 0.038mg 0.069mg Okra
Leucine 0.07mg 0.105mg Okra
Lysine 0.045mg 0.081mg Okra
Methionine 0.016mg 0.021mg Okra
Phenylalanine 0.067mg 0.065mg Red leaf lettuce
Valine 0.048mg 0.091mg Okra
Histidine 0.019mg 0.031mg Okra
Saturated Fat 0.017g 0.026g Red leaf lettuce
Monounsaturated Fat 0.005g 0.017g Okra
Polyunsaturated fat 0.072g 0.027g Red leaf lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Red leaf lettuce Okra
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
76%
Red leaf lettuce
33%
Okra
Minerals Daily Need Coverage Score
14%
Red leaf lettuce
30%
Okra

Comparison summary

Which food is lower in Sugar?
Red leaf lettuce
Red leaf lettuce is lower in Sugar (difference - 1g)
Which food is lower in Saturated Fat?
Red leaf lettuce
Red leaf lettuce is lower in Saturated Fat (difference - 0.009g)
Which food is lower in glycemic index?
Red leaf lettuce
Red leaf lettuce is lower in glycemic index (difference - 0)
Which food is cheaper?
Red leaf lettuce
Red leaf lettuce is cheaper (difference - $1)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 18mg)
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. Red leaf lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168431/nutrients
  2. Okra - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169260/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.