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  6. Spirulina vs. Okra

Spirulina vs. Okra — In-Depth Nutrition Comparison

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The main differences between Spirulina and Okra

  • Spirulina is richer in Copper, Iron, and Vitamin B2, yet Okra is richer in Manganese, Vitamin C, Vitamin K, Vitamin B6, Folate, Fiber, and Magnesium.
  • Daily need coverage for Copper from Spirulina is 54% higher.
  • Spirulina contains 6 times more Vitamin B2 than Okra. Spirulina contains 0.342mg of Vitamin B2, while Okra contains 0.06mg.

Food types used in this article are Seaweed, spirulina, raw and Okra, raw.

Infographic

Spirulina 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.
Spirulina
Spirulina
2
:
7
Okra
Okra
Contains more Iron +350%
Contains more Copper +447.7%
Contains more Calcium +583.3%
Contains more Magnesium +200%
Contains more Phosphorus +454.5%
Contains more Potassium +135.4%
Contains less Sodium -92.9%
Contains more Zinc +190%
Contains more Manganese +323.7%
Equal in Selenium - 0.7
Spirulina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 105% 14% 5% 12% 13% 6% 199% 25% 4%
Okra
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Contains more Iron +350%
Contains more Copper +447.7%
Contains more Calcium +583.3%
Contains more Magnesium +200%
Contains more Phosphorus +454.5%
Contains more Potassium +135.4%
Contains less Sodium -92.9%
Contains more Zinc +190%
Contains more Manganese +323.7%
Equal in Selenium - 0.7

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.
Spirulina
Spirulina
5
:
5
Okra
Okra
Contains more Vitamin E +81.5%
Contains more Vitamin B1 +11%
Contains more Vitamin B2 +470%
Contains more Vitamin B3 +19.6%
Contains more Vitamin B5 +32.7%
Contains more Vitamin A +1178.6%
Contains more Vitamin C +2455.6%
Contains more Vitamin B6 +532.4%
Contains more Folate +566.7%
Contains more Vitamin K +1152%
Equal in Vitamin B1 - 0.2
Spirulina
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 3% 56% 79% 23% 20% 8% 7% 0% 7%
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 E +81.5%
Contains more Vitamin B1 +11%
Contains more Vitamin B2 +470%
Contains more Vitamin B3 +19.6%
Contains more Vitamin B5 +32.7%
Contains more Vitamin A +1178.6%
Contains more Vitamin C +2455.6%
Contains more Vitamin B6 +532.4%
Contains more Folate +566.7%
Contains more Vitamin K +1152%
Equal in Vitamin B1 - 0.2

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spirulina
Spirulina
3
:
2
Okra
Okra
Contains more Protein +206.7%
Contains more Fats +105.3%
Contains more Carbs +207.9%
Contains more Other +41.7%
Equal in Water - 89.58
Spirulina
6% 2% 91%
Protein: 5.92 g
Fats: 0.39 g
Carbs: 2.42 g
Water: 90.67 g
Other: 0.6 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 +206.7%
Contains more Fats +105.3%
Contains more Carbs +207.9%
Contains more Other +41.7%
Equal in Water - 89.58

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spirulina
Spirulina
2
:
1
Okra
Okra
Contains more Monounsaturated Fat +100%
Contains more Polyunsaturated fat +292.6%
Contains less Saturated Fat -80.7%
Spirulina
49% 12% 39%
Saturated Fat: 0.135 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.106 g
Okra
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Contains more Monounsaturated Fat +100%
Contains more Polyunsaturated fat +292.6%
Contains less Saturated Fat -80.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spirulina Okra
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Spirulina Okra Opinion
Net carbs 2.02g 4.25g Okra
Protein 5.92g 1.93g Spirulina
Fats 0.39g 0.19g Spirulina
Carbs 2.42g 7.45g Okra
Calories 26kcal 33kcal Okra
Starch 0.34g Okra
Fructose 0.57g Okra
Sugar 0.3g 1.48g Spirulina
Fiber 0.4g 3.2g Okra
Calcium 12mg 82mg Okra
Iron 2.79mg 0.62mg Spirulina
Magnesium 19mg 57mg Okra
Phosphorus 11mg 61mg Okra
Potassium 127mg 299mg Okra
Sodium 98mg 7mg Okra
Zinc 0.2mg 0.58mg Okra
Copper 0.597mg 0.109mg Spirulina
Manganese 0.186mg 0.788mg Okra
Selenium 0.7µg 0.7µg
Vitamin A 56IU 716IU Okra
Vitamin A RAE 3µg 36µg Okra
Vitamin E 0.49mg 0.27mg Spirulina
Vitamin C 0.9mg 23mg Okra
Vitamin B1 0.222mg 0.2mg Spirulina
Vitamin B2 0.342mg 0.06mg Spirulina
Vitamin B3 1.196mg 1mg Spirulina
Vitamin B5 0.325mg 0.245mg Spirulina
Vitamin B6 0.034mg 0.215mg Okra
Folate 9µg 60µg Okra
Vitamin K 2.5µg 31.3µg Okra
Tryptophan 0.096mg 0.017mg Spirulina
Threonine 0.306mg 0.065mg Spirulina
Isoleucine 0.331mg 0.069mg Spirulina
Leucine 0.509mg 0.105mg Spirulina
Lysine 0.312mg 0.081mg Spirulina
Methionine 0.118mg 0.021mg Spirulina
Phenylalanine 0.286mg 0.065mg Spirulina
Valine 0.362mg 0.091mg Spirulina
Histidine 0.112mg 0.031mg Spirulina
Saturated Fat 0.135g 0.026g Okra
Monounsaturated Fat 0.034g 0.017g Spirulina
Polyunsaturated fat 0.106g 0.027g Spirulina

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spirulina 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
18%
Spirulina
33%
Okra
Minerals Daily Need Coverage Score
38%
Spirulina
30%
Okra

Comparison summary

Which food is lower in Sugar?
Spirulina
Spirulina is lower in Sugar (difference - 1.18g)
Which food is lower in glycemic index?
Spirulina
Spirulina is lower in glycemic index (difference - 0)
Which food is cheaper?
Spirulina
Spirulina is cheaper (difference - $1)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 91mg)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.109g)
Which food is richer in minerals?
Okra
Okra is relatively richer in minerals
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. Spirulina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170091/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.