Salsify vs. Okra — In-Depth Nutrition Comparison
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What are the main differences between salsify and okra?
- Salsify is richer in vitamin B2, while okra is higher in vitamin K, manganese, vitamin C, vitamin A, vitamin B1, folate, and magnesium.
- Okra's daily need coverage for vitamin K is 26% higher.
- Okra has 3 times less vitamin B2 than salsify. Salsify has 0.173mg of vitamin B2, while okra has 0.06mg.
We used Salsify, cooked, boiled, drained, without salt 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 MagnesiumMagnesium | +216.7% |
| Contains more CalciumCalcium | +74.5% |
| Contains more IronIron | +12.7% |
| Contains more CopperCopper | +55.7% |
| Contains more ZincZinc | +93.3% |
| Contains less SodiumSodium | -56.3% |
| Contains more ManganeseManganese | +275.2% |
| Contains more SeleniumSelenium | +16.7% |
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.
| Contains more Vitamin B2Vitamin B2 | +188.3% |
| Contains more Vitamin B5Vitamin B5 | +12.7% |
| Contains more CholineCholine | +110.6% |
| Contains more Vitamin CVitamin C | +400% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +42.1% |
| Contains more Vitamin B1Vitamin B1 | +257.1% |
| Contains more Vitamin B3Vitamin B3 | +155.1% |
| Contains more Vitamin KVitamin K | +10333.3% |
| Contains more FolateFolate | +300% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 0.3µg | 31.3µg | 26% |
| Manganese | 0.21mg | 0.788mg | 25% |
| Vitamin C | 4.6mg | 23mg | 20% |
| Vitamin B1 | 0.056mg | 0.2mg | 12% |
| Folate | 15µg | 60µg | 11% |
| Magnesium | 18mg | 57mg | 9% |
| Vitamin B2 | 0.173mg | 0.06mg | 9% |
| Vitamin A | 0µg | 36µg | 4% |
| Calcium | 47mg | 82mg | 4% |
| Vitamin B3 | 0.392mg | 1mg | 4% |
| Copper | 0.07mg | 0.109mg | 4% |
| Carbs | 15.36g | 7.45g | 3% |
| Zinc | 0.3mg | 0.58mg | 3% |
| Choline | 25.9mg | 12.3mg | 2% |
| Protein | 2.73g | 1.93g | 2% |
| Calories | 68kcal | 33kcal | 2% |
| Fructose | 0.57g | 1% | |
| Vitamin E | 0.19mg | 0.27mg | 1% |
| Phosphorus | 56mg | 61mg | 1% |
| Iron | 0.55mg | 0.62mg | 1% |
| Vitamin B5 | 0.276mg | 0.245mg | 1% |
| Fats | 0.17g | 0.19g | 0% |
| Net carbs | 12.26g | 4.25g | N/A |
| Potassium | 283mg | 299mg | 0% |
| Sugar | 2.9g | 1.48g | N/A |
| Fiber | 3.1g | 3.2g | 0% |
| Starch | 0.34g | 0% | |
| Sodium | 16mg | 7mg | 0% |
| Selenium | 0.6µg | 0.7µg | 0% |
| Vitamin B6 | 0.218mg | 0.215mg | 0% |
| Saturated fat | 0.041g | 0.026g | 0% |
| Monounsaturated fat | 0.003g | 0.017g | 0% |
| Polyunsaturated fat | 0.074g | 0.027g | 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 ProteinProtein | +41.5% |
| Contains more CarbsCarbs | +106.2% |
| Contains more FatsFats | +11.8% |
| Contains more WaterWater | +10.6% |
| Contains more OtherOther | +14.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +174.1% |
| Contains less Sat. FatSaturated fat | -36.6% |
| Contains more Mono. FatMonounsaturated fat | +466.7% |
