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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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
3
Okra
Contains more Iron +359.7%
Contains more Calcium +104.9%
Contains more Magnesium +112.3%
Contains more Copper +19.3%
Contains more Zinc +112.1%
Contains more Potassium +236%
Contains more Phosphorus +45.2%
Contains less Sodium -97%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 107% 51% 8% 87% 44% 34% 18% 31%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 24% 25% 27% 41% 37% 16% 27% 1%
Contains more Iron +359.7%
Contains more Calcium +104.9%
Contains more Magnesium +112.3%
Contains more Copper +19.3%
Contains more Zinc +112.1%
Contains more Potassium +236%
Contains more Phosphorus +45.2%
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 Vitamin K +110.9%
Contains more Folate +200%
Contains more Vitamin C +666.7%
Contains more Vitamin A +517.2%
Contains more Vitamin B1 +300%
Contains more Vitamin B3 +112.8%
Contains more Vitamin B6 +10650%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 10% 7% 18% 0% 13% 35% 9% 39% 1% 0% 166% 135%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 77% 43% 6% 0% 50% 14% 19% 15% 50% 0% 79% 45%
Contains more Vitamin E +222.2%
Contains more Vitamin B2 +150%
Contains more Vitamin B5 +162%
Contains more Vitamin K +110.9%
Contains more Folate +200%
Contains more Vitamin C +666.7%
Contains more Vitamin A +517.2%
Contains more Vitamin B1 +300%
Contains more Vitamin B3 +112.8%
Contains more Vitamin B6 +10650%

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 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

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

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.