Salsa vs. Okra — In-Depth Nutrition Comparison
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What are the main differences between salsa and okra?
- Salsa is richer in iron, while okra is higher in vitamin C, vitamin B1, folate, magnesium, fiber, calcium, and vitamin B6.
- Okra's daily need coverage for vitamin C is 21% higher.
- Okra has 61 times less sodium than salsa. Salsa has 430mg of sodium, while okra has 7mg.
We used USDA Commodity, salsa and Okra, raw types in this comparison.
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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 more IronIron | +261.3% |
| Contains more MagnesiumMagnesium | +256.3% |
| Contains more CalciumCalcium | +583.3% |
| Contains more PotassiumPotassium | +10.7% |
| Contains more CopperCopper | +13.5% |
| Contains more ZincZinc | +241.2% |
| Contains more PhosphorusPhosphorus | +103.3% |
| Contains less SodiumSodium | -98.4% |
| Contains more SeleniumSelenium | +75% |
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 CVitamin C | +475% |
| Contains more Vitamin AVitamin A | +28.6% |
| Contains more Vitamin B1Vitamin B1 | +300% |
| Contains more Vitamin B2Vitamin B2 | +100% |
| Contains more Vitamin B6Vitamin B6 | +44.3% |
| Contains more FolateFolate | +215.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.788mg | 34% | |
| Vitamin K | 31.3µg | 26% | |
| Vitamin C | 4mg | 23mg | 21% |
| Iron | 2.24mg | 0.62mg | 20% |
| Sodium | 430mg | 7mg | 18% |
| Vitamin B1 | 0.05mg | 0.2mg | 13% |
| Magnesium | 16mg | 57mg | 10% |
| Folate | 19µg | 60µg | 10% |
| Calcium | 12mg | 82mg | 7% |
| Fiber | 1.4g | 3.2g | 7% |
| Vitamin B5 | 0.245mg | 5% | |
| Vitamin B6 | 0.149mg | 0.215mg | 5% |
| Zinc | 0.17mg | 0.58mg | 4% |
| Phosphorus | 30mg | 61mg | 4% |
| Choline | 12.3mg | 2% | |
| Vitamin B2 | 0.03mg | 0.06mg | 2% |
| Vitamin E | 0.27mg | 2% | |
| Protein | 1.5g | 1.93g | 1% |
| Vitamin B3 | 1.08mg | 1mg | 1% |
| Polyunsaturated fat | 0.107g | 0.027g | 1% |
| Fructose | 0.57g | 1% | |
| Selenium | 0.4µg | 0.7µg | 1% |
| Potassium | 270mg | 299mg | 1% |
| Vitamin A | 28µg | 36µg | 1% |
| Copper | 0.096mg | 0.109mg | 1% |
| Calories | 36kcal | 33kcal | 0% |
| Fats | 0.2g | 0.19g | 0% |
| Carbs | 7g | 7.45g | 0% |
| Net carbs | 5.6g | 4.25g | N/A |
| Sugar | 1.48g | N/A | |
| Starch | 0.34g | 0% | |
| Saturated fat | 0.029g | 0.026g | 0% |
| Monounsaturated fat | 0.016g | 0.017g | 0% |
| Tryptophan | 0.017mg | 0% | |
| Threonine | 0.065mg | 0% | |
| Isoleucine | 0.069mg | 0% | |
| Leucine | 0.105mg | 0% | |
| Lysine | 0.081mg | 0% | |
| Methionine | 0.021mg | 0% | |
| Phenylalanine | 0.065mg | 0% | |
| Valine | 0.091mg | 0% | |
| Histidine | 0.031mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more OtherOther | +88.2% |
| Contains more ProteinProtein | +28.7% |
~equal in
Fats
~0.19g
~equal in
Carbs
~7.45g
~equal in
Water
~89.58g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +296.3% |
| Contains less Sat. FatSaturated fat | -10.3% |
~equal in
Monounsaturated fat
~0.017g
