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Seaweed vs Okra - In-Depth Nutrition Comparison

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Summary of differences between Seaweed and Okra

  • Seaweed has more Folate, Vitamin K, Iron, Magnesium, and Calcium, however Okra is higher in Manganese, Vitamin C, Vitamin B6, and Vitamin B1.
  • Seaweed covers your daily need of Folate 30% more than Okra.
  • Seaweed has 33 times more Sodium than Okra. While Seaweed has 233mg of Sodium, Okra has only 7mg.

These are the specific foods used in this comparison Seaweed, kelp, raw and Okra, raw.

Infographic

Seaweed 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
3
Okra
Contains more Calcium +104.9%
Contains more Iron +359.7%
Contains more Magnesium +112.3%
Contains more Zinc +112.1%
Contains more Copper +19.3%
Contains more Phosphorus +45.2%
Contains more Potassium +236%
Contains less Sodium -97%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 51% 107% 87% 18% 8% 31% 34% 44%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 25% 24% 41% 27% 27% 1% 16% 37%
Contains more Calcium +104.9%
Contains more Iron +359.7%
Contains more Magnesium +112.3%
Contains more Zinc +112.1%
Contains more Copper +19.3%
Contains more Phosphorus +45.2%
Contains more Potassium +236%
Contains less Sodium -97%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
5
Okra
Contains more Vitamin E +222.2%
Contains more Vitamin B2 +150%
Contains more Vitamin B5 +162%
Contains more Folate +200%
Contains more Vitamin K +110.9%
Contains more Vitamin A +517.2%
Contains more Vitamin C +666.7%
Contains more Vitamin B1 +300%
Contains more Vitamin B3 +112.8%
Contains more Vitamin B6 +10650%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 18% 0% 10% 13% 35% 9% 39% 1% 135% 0% 166%
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 E +222.2%
Contains more Vitamin B2 +150%
Contains more Vitamin B5 +162%
Contains more Folate +200%
Contains more Vitamin K +110.9%
Contains more Vitamin A +517.2%
Contains more Vitamin C +666.7%
Contains more Vitamin B1 +300%
Contains more Vitamin B3 +112.8%
Contains more Vitamin B6 +10650%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Seaweed Okra
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Seaweed Okra Opinion
Net carbs 8.27g 4.25g Seaweed
Protein 1.68g 1.93g Okra
Fats 0.56g 0.19g Seaweed
Carbs 9.57g 7.45g Seaweed
Calories 43kcal 33kcal Seaweed
Starch g 0.34g Okra
Fructose g 0.57g Okra
Sugar 0.6g 1.48g Seaweed
Fiber 1.3g 3.2g Okra
Calcium 168mg 82mg Seaweed
Iron 2.85mg 0.62mg Seaweed
Magnesium 121mg 57mg Seaweed
Phosphorus 42mg 61mg Okra
Potassium 89mg 299mg Okra
Sodium 233mg 7mg Okra
Zinc 1.23mg 0.58mg Seaweed
Copper 0.13mg 0.109mg Seaweed
Vitamin A 116IU 716IU Okra
Vitamin E 0.87mg 0.27mg Seaweed
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 3mg 23mg Okra
Vitamin B1 0.05mg 0.2mg Okra
Vitamin B2 0.15mg 0.06mg Seaweed
Vitamin B3 0.47mg 1mg Okra
Vitamin B5 0.642mg 0.245mg Seaweed
Vitamin B6 0.002mg 0.215mg Okra
Folate 180µg 60µg Seaweed
Vitamin B12 0µg 0µg
Vitamin K 66µg 31.3µg Seaweed
Tryptophan 0.048mg 0.017mg Seaweed
Threonine 0.055mg 0.065mg Okra
Isoleucine 0.076mg 0.069mg Seaweed
Leucine 0.083mg 0.105mg Okra
Lysine 0.082mg 0.081mg Seaweed
Methionine 0.025mg 0.021mg Seaweed
Phenylalanine 0.043mg 0.065mg Okra
Valine 0.072mg 0.091mg Okra
Histidine 0.024mg 0.031mg Okra
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.247g 0.026g Okra
Monounsaturated Fat 0.098g 0.017g Seaweed
Polyunsaturated fat 0.047g 0.027g Seaweed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seaweed Okra
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
36
Seaweed
33
Okra
Mineral Summary Score
47
Seaweed
24
Okra

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
10%
Seaweed
12%
Okra
Carbohydrates
10%
Seaweed
7%
Okra
Fats
3%
Seaweed
1%
Okra

Comparison summary

Which food is lower in Sugar?
Seaweed
Seaweed is lower in Sugar (difference - 0.88g)
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 0)
Which food is cheaper?
Seaweed
Seaweed is cheaper (difference - $1)
Which food is richer in minerals?
Seaweed
Seaweed is relatively richer in minerals
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 226mg)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.221g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.