Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Wakame
  5. Compare
  6. Wakame vs. Okra

Wakame vs. Okra — In-Depth Nutrition Comparison

Compare

What are the differences between wakame and okra?

  • Wakame is higher in folate, manganese, iron, copper, vitamin B2, and magnesium; however, okra is richer in vitamin C, vitamin K, and vitamin B6.
  • Wakame's daily need coverage for sodium is 38% more.
  • Okra contains 4 times less vitamin B2 than wakame. Wakame contains 0.23mg of vitamin B2, while okra contains 0.06mg.
  • Okra has less sodium.

We used Seaweed, wakame, raw and Okra, raw types in this article.

Infographic

Wakame 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.
Wakame
Wakame
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 76% 45% 4.4% 82% 95% 10% 34% 114% 183% 3.8%
Okra
Okra
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 25% 26% 23% 36% 16% 26% 0.91% 103% 3.8%
Contains more MagnesiumMagnesium +87.7%
Contains more CalciumCalcium +82.9%
Contains more IronIron +251.6%
Contains more CopperCopper +160.6%
Contains more PhosphorusPhosphorus +31.1%
Contains more ManganeseManganese +77.7%
Contains more PotassiumPotassium +498%
Contains more ZincZinc +52.6%
Contains less SodiumSodium -99.2%
~equal in Selenium ~0.7µg

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.
Wakame
Wakame
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 10% 0% 6% 20% 15% 53% 30% 42% 0.46% 0% 13% 147%
Okra
Okra
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 77% 0% 12% 5.4% 50% 14% 19% 15% 50% 0% 78% 45%
Contains more Vitamin EVitamin E +270.4%
Contains more Vitamin B2Vitamin B2 +283.3%
Contains more Vitamin B3Vitamin B3 +60%
Contains more Vitamin B5Vitamin B5 +184.5%
Contains more FolateFolate +226.7%
Contains more Vitamin CVitamin C +666.7%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin B1Vitamin B1 +233.3%
Contains more Vitamin B6Vitamin B6 +10650%
Contains more Vitamin KVitamin K +490.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wakame Okra DV% diff.
Sodium 872mg 7mg 38%
Folate 196µg 60µg 34%
Manganese 1.4mg 0.788mg 27%
Vitamin C 3mg 23mg 22%
Vitamin K 5.3µg 31.3µg 22%
Iron 2.18mg 0.62mg 20%
Copper 0.284mg 0.109mg 19%
Vitamin B6 0.002mg 0.215mg 16%
Vitamin B2 0.23mg 0.06mg 13%
Magnesium 107mg 57mg 12%
Vitamin B1 0.06mg 0.2mg 12%
Fiber 0.5g 3.2g 11%
Vitamin B5 0.697mg 0.245mg 9%
Calcium 150mg 82mg 7%
Potassium 50mg 299mg 7%
Vitamin E 1mg 0.27mg 5%
Vitamin B3 1.6mg 1mg 4%
Phosphorus 80mg 61mg 3%
Protein 3.03g 1.93g 2%
Zinc 0.38mg 0.58mg 2%
Vitamin A 18µg 36µg 2%
Calories 45kcal 33kcal 1%
Fats 0.64g 0.19g 1%
Carbs 9.14g 7.45g 1%
Polyunsaturated fat 0.218g 0.027g 1%
Fructose 0.57g 1%
Protein per 100 calories 6.7g 5.8g N/A
Calories per 10 g protein 149kcal 171kcal N/A
Weight per 100 calories 222g 303g N/A
Net carbs 8.64g 4.25g N/A
Sugar 0.65g 1.48g N/A
Starch 0.34g 0%
Selenium 0.7µg 0.7µg 0%
Choline 13.9mg 12.3mg 0%
Saturated fat 0.13g 0.026g 0%
Monounsaturated fat 0.058g 0.017g 0%
Tryptophan 0.035mg 0.017mg 0%
Threonine 0.165mg 0.065mg 0%
Isoleucine 0.087mg 0.069mg 0%
Leucine 0.257mg 0.105mg 0%
Lysine 0.112mg 0.081mg 0%
Methionine 0.063mg 0.021mg 0%
Phenylalanine 0.112mg 0.065mg 0%
Valine 0.209mg 0.091mg 0%
Histidine 0.015mg 0.031mg 0%
Omega-3 - EPA 0.186g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
Wakame
4
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Okra
Okra
1
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 ProteinProtein +57%
Contains more FatsFats +236.8%
Contains more CarbsCarbs +22.7%
Contains more OtherOther +747.1%
Contains more WaterWater +12%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
Wakame
2
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
Okra
Okra
1
37% 24% 39%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.017 g
Polyunsaturated fat: Poly. Fat 0.027 g
Contains more Mono. FatMonounsaturated fat +241.2%
Contains more Poly. FatPolyunsaturated fat +707.4%
Contains less Sat. FatSaturated fat -80%

People also compare

Wakame
Wakame vs Seaweed
Seaweed
Wakame
Wakame vs Nori
Nori
Wakame
Wakame vs Water
Water
Okra
Okra vs Cucumber
Cucumber
Okra
Okra vs Eggplant
Eggplant
Okra
Okra vs Tomato
Tomato

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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.