Wakame vs. Okra — In-Depth Nutrition Comparison
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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.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| 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% |
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 | +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 CholineCholine | +13% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
| Vitamin B1 | 0.06mg | 0.2mg | 12% |
| Magnesium | 107mg | 57mg | 12% |
| Fiber | 0.5g | 3.2g | 11% |
| Vitamin B5 | 0.697mg | 0.245mg | 9% |
| Potassium | 50mg | 299mg | 7% |
| Calcium | 150mg | 82mg | 7% |
| Vitamin E | 1mg | 0.27mg | 5% |
| Vitamin B3 | 1.6mg | 1mg | 4% |
| Phosphorus | 80mg | 61mg | 3% |
| Zinc | 0.38mg | 0.58mg | 2% |
| Vitamin A | 18µg | 36µg | 2% |
| Protein | 3.03g | 1.93g | 2% |
| Polyunsaturated fat | 0.218g | 0.027g | 1% |
| Fructose | 0.57g | 1% | |
| Calories | 45kcal | 33kcal | 1% |
| Fats | 0.64g | 0.19g | 1% |
| Carbs | 9.14g | 7.45g | 1% |
| 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
| 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
| Contains more Mono. FatMonounsaturated fat | +241.2% |
| Contains more Poly. FatPolyunsaturated fat | +707.4% |
| Contains less Sat. FatSaturated fat | -80% |
