Seaweed vs. Okra — In-Depth Nutrition Comparison
Compare
Summary of differences between seaweed and okra
- Seaweed has more folate, vitamin K, iron, and magnesium; however, okra is higher in manganese, vitamin C, vitamin B6, vitamin B1, and vitamin A.
- Seaweed covers your daily need for 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
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.
| Contains more MagnesiumMagnesium | +112.3% |
| Contains more CalciumCalcium | +104.9% |
| Contains more IronIron | +359.7% |
| Contains more CopperCopper | +19.3% |
| Contains more ZincZinc | +112.1% |
| Contains more PotassiumPotassium | +236% |
| Contains more PhosphorusPhosphorus | +45.2% |
| Contains less SodiumSodium | -97% |
| Contains more ManganeseManganese | +294% |
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 EVitamin E | +222.2% |
| Contains more Vitamin B2Vitamin B2 | +150% |
| Contains more Vitamin B5Vitamin B5 | +162% |
| Contains more Vitamin KVitamin K | +110.9% |
| Contains more FolateFolate | +200% |
| Contains more Vitamin CVitamin C | +666.7% |
| Contains more Vitamin AVitamin A | +500% |
| Contains more Vitamin B1Vitamin B1 | +300% |
| Contains more Vitamin B3Vitamin B3 | +112.8% |
| Contains more Vitamin B6Vitamin B6 | +10650% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 180µg | 60µg | 30% |
| Vitamin K | 66µg | 31.3µg | 29% |
| Iron | 2.85mg | 0.62mg | 28% |
| Manganese | 0.2mg | 0.788mg | 26% |
| Vitamin C | 3mg | 23mg | 22% |
| Vitamin B6 | 0.002mg | 0.215mg | 16% |
| Magnesium | 121mg | 57mg | 15% |
| Vitamin B1 | 0.05mg | 0.2mg | 13% |
| Sodium | 233mg | 7mg | 10% |
| Calcium | 168mg | 82mg | 9% |
| Vitamin B5 | 0.642mg | 0.245mg | 8% |
| Fiber | 1.3g | 3.2g | 8% |
| Vitamin B2 | 0.15mg | 0.06mg | 7% |
| Zinc | 1.23mg | 0.58mg | 6% |
| Potassium | 89mg | 299mg | 6% |
| Vitamin E | 0.87mg | 0.27mg | 4% |
| Phosphorus | 42mg | 61mg | 3% |
| Vitamin A | 6µg | 36µg | 3% |
| Vitamin B3 | 0.47mg | 1mg | 3% |
| Copper | 0.13mg | 0.109mg | 2% |
| Saturated fat | 0.247g | 0.026g | 1% |
| Fructose | 0.57g | 1% | |
| Calories | 43kcal | 33kcal | 1% |
| Protein | 1.68g | 1.93g | 1% |
| Fats | 0.56g | 0.19g | 1% |
| Carbs | 9.57g | 7.45g | 1% |
| Net carbs | 8.27g | 4.25g | N/A |
| Sugar | 0.6g | 1.48g | N/A |
| Starch | 0.34g | 0% | |
| Selenium | 0.7µg | 0.7µg | 0% |
| Choline | 12.8mg | 12.3mg | 0% |
| Monounsaturated fat | 0.098g | 0.017g | 0% |
| Polyunsaturated fat | 0.047g | 0.027g | 0% |
| Tryptophan | 0.048mg | 0.017mg | 0% |
| Threonine | 0.055mg | 0.065mg | 0% |
| Isoleucine | 0.076mg | 0.069mg | 0% |
| Leucine | 0.083mg | 0.105mg | 0% |
| Lysine | 0.082mg | 0.081mg | 0% |
| Methionine | 0.025mg | 0.021mg | 0% |
| Phenylalanine | 0.043mg | 0.065mg | 0% |
| Valine | 0.072mg | 0.091mg | 0% |
| Histidine | 0.024mg | 0.031mg | 0% |
| Omega-3 - EPA | 0.004g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +194.7% |
| Contains more CarbsCarbs | +28.5% |
| Contains more OtherOther | +677.6% |
| Contains more ProteinProtein | +14.9% |
~equal in
Water
~89.58g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +476.5% |
| Contains more Poly. FatPolyunsaturated fat | +74.1% |
| Contains less Sat. FatSaturated fat | -89.5% |
