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  6. Spinach vs. Okra

Spinach vs. Okra — In-Depth Nutrition Comparison

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What are the main differences between Spinach and Okra?

  • Spinach is richer in Vitamin K, Vitamin A RAE, Iron, Folate, Vitamin B2, Vitamin E , Copper, and Magnesium, while Okra is higher in Vitamin C, and Vitamin B1.
  • Spinach's daily need coverage for Vitamin K is 385% higher.
  • Okra has 15 times less Vitamin A RAE than Spinach. Spinach has 524µg of Vitamin A RAE, while Okra has 36µg.

We used Spinach, cooked, boiled, drained, without salt and Okra, raw types in this comparison.

Infographic

Spinach 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Spinach
Spinach
8
:
2
Okra
Okra
Contains more Calcium +65.9%
Contains more Iron +475.8%
Contains more Magnesium +52.6%
Contains more Potassium +55.9%
Contains more Zinc +31%
Contains more Copper +59.6%
Contains more Manganese +18.7%
Contains more Selenium +114.3%
Contains less Sodium -90%
Equal in Phosphorus - 61
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Okra
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Contains more Calcium +65.9%
Contains more Iron +475.8%
Contains more Magnesium +52.6%
Contains more Potassium +55.9%
Contains more Zinc +31%
Contains more Copper +59.6%
Contains more Manganese +18.7%
Contains more Selenium +114.3%
Contains less Sodium -90%
Equal in Phosphorus - 61

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.
Spinach
Spinach
6
:
4
Okra
Okra
Contains more Vitamin A +1363.8%
Contains more Vitamin E +670.4%
Contains more Vitamin B2 +293.3%
Contains more Vitamin B6 +12.6%
Contains more Folate +143.3%
Contains more Vitamin K +1477%
Contains more Vitamin C +134.7%
Contains more Vitamin B1 +110.5%
Contains more Vitamin B3 +104.1%
Contains more Vitamin B5 +69%
Spinach
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
Okra
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 A +1363.8%
Contains more Vitamin E +670.4%
Contains more Vitamin B2 +293.3%
Contains more Vitamin B6 +12.6%
Contains more Folate +143.3%
Contains more Vitamin K +1477%
Contains more Vitamin C +134.7%
Contains more Vitamin B1 +110.5%
Contains more Vitamin B3 +104.1%
Contains more Vitamin B5 +69%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach
Spinach
4
:
1
Okra
Okra
Contains more Protein +53.9%
Contains more Fats +36.8%
Contains more Other +112.9%
Contains more Carbs +98.7%
Equal in Water - 89.58
Spinach
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
Okra
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
Contains more Protein +53.9%
Contains more Fats +36.8%
Contains more Other +112.9%
Contains more Carbs +98.7%
Equal in Water - 89.58

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach
Spinach
1
:
2
Okra
Okra
Contains more Polyunsaturated fat +303.7%
Contains less Saturated Fat -39.5%
Contains more Monounsaturated Fat +183.3%
Spinach
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
Okra
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Contains more Polyunsaturated fat +303.7%
Contains less Saturated Fat -39.5%
Contains more Monounsaturated Fat +183.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spinach 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 Spinach Okra Opinion
Net carbs 1.35g 4.25g Okra
Protein 2.97g 1.93g Spinach
Fats 0.26g 0.19g Spinach
Carbs 3.75g 7.45g Okra
Calories 23kcal 33kcal Okra
Starch 0.34g Okra
Fructose 0.57g Okra
Sugar 0.43g 1.48g Spinach
Fiber 2.4g 3.2g Okra
Calcium 136mg 82mg Spinach
Iron 3.57mg 0.62mg Spinach
Magnesium 87mg 57mg Spinach
Phosphorus 56mg 61mg Okra
Potassium 466mg 299mg Spinach
Sodium 70mg 7mg Okra
Zinc 0.76mg 0.58mg Spinach
Copper 0.174mg 0.109mg Spinach
Manganese 0.935mg 0.788mg Spinach
Selenium 1.5µg 0.7µg Spinach
Vitamin A 10481IU 716IU Spinach
Vitamin A RAE 524µg 36µg Spinach
Vitamin E 2.08mg 0.27mg Spinach
Vitamin C 9.8mg 23mg Okra
Vitamin B1 0.095mg 0.2mg Okra
Vitamin B2 0.236mg 0.06mg Spinach
Vitamin B3 0.49mg 1mg Okra
Vitamin B5 0.145mg 0.245mg Okra
Vitamin B6 0.242mg 0.215mg Spinach
Folate 146µg 60µg Spinach
Vitamin K 493.6µg 31.3µg Spinach
Tryptophan 0.04mg 0.017mg Spinach
Threonine 0.127mg 0.065mg Spinach
Isoleucine 0.152mg 0.069mg Spinach
Leucine 0.231mg 0.105mg Spinach
Lysine 0.182mg 0.081mg Spinach
Methionine 0.055mg 0.021mg Spinach
Phenylalanine 0.134mg 0.065mg Spinach
Valine 0.168mg 0.091mg Spinach
Histidine 0.066mg 0.031mg Spinach
Saturated Fat 0.043g 0.026g Okra
Monounsaturated Fat 0.006g 0.017g Okra
Polyunsaturated fat 0.109g 0.027g Spinach

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach Okra
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
183%
Spinach
33%
Okra
Minerals Daily Need Coverage Score
52%
Spinach
30%
Okra

Comparison summary

Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 1.05g)
Which food is lower in glycemic index?
Spinach
Spinach is lower in glycemic index (difference - 32)
Which food is cheaper?
Spinach
Spinach is cheaper (difference - $0.8)
Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 63mg)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.017g)
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

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.