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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.

Infographic

Wakame 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
Wakame
5
:
3
Okra
Contains more Iron +251.6%
Contains more Calcium +82.9%
Contains more Magnesium +87.7%
Contains more Copper +160.6%
Contains more Phosphorus +31.1%
Contains more Potassium +498%
Contains more Zinc +52.6%
Contains less Sodium -99.2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 82% 45% 5% 77% 95% 11% 35% 114%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 24% 25% 27% 41% 37% 16% 27% 1%
Contains more Iron +251.6%
Contains more Calcium +82.9%
Contains more Magnesium +87.7%
Contains more Copper +160.6%
Contains more Phosphorus +31.1%
Contains more Potassium +498%
Contains more Zinc +52.6%
Contains less Sodium -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" chart below show how much of the daily needs can be covered by 300 grams of the food
Wakame
5
:
5
Okra
Contains more Vitamin E +270.4%
Contains more Vitamin B2 +283.3%
Contains more Vitamin B3 +60%
Contains more Vitamin B5 +184.5%
Contains more Folate +226.7%
Contains more Vitamin C +666.7%
Contains more Vitamin A +98.9%
Contains more Vitamin B1 +233.3%
Contains more Vitamin B6 +10650%
Contains more Vitamin K +490.6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 10% 22% 20% 0% 15% 54% 30% 42% 1% 0% 14% 147%
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 +270.4%
Contains more Vitamin B2 +283.3%
Contains more Vitamin B3 +60%
Contains more Vitamin B5 +184.5%
Contains more Folate +226.7%
Contains more Vitamin C +666.7%
Contains more Vitamin A +98.9%
Contains more Vitamin B1 +233.3%
Contains more Vitamin B6 +10650%
Contains more Vitamin K +490.6%

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.
Wakame 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 Wakame Okra Opinion
Calories 45kcal 33kcal Wakame
Protein 3.03g 1.93g Wakame
Fats 0.64g 0.19g Wakame
Vitamin C 3mg 23mg Okra
Net carbs 8.64g 4.25g Wakame
Carbs 9.14g 7.45g Wakame
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 2.18mg 0.62mg Wakame
Calcium 150mg 82mg Wakame
Potassium 50mg 299mg Okra
Magnesium 107mg 57mg Wakame
Sugar 0.65g 1.48g Wakame
Fiber 0.5g 3.2g Okra
Copper 0.284mg 0.109mg Wakame
Zinc 0.38mg 0.58mg Okra
Starch g 0.34g Okra
Phosphorus 80mg 61mg Wakame
Sodium 872mg 7mg Okra
Vitamin A 360IU 716IU Okra
Vitamin E 1mg 0.27mg Wakame
Vitamin D 0µg 0µg
Vitamin B1 0.06mg 0.2mg Okra
Vitamin B2 0.23mg 0.06mg Wakame
Vitamin B3 1.6mg 1mg Wakame
Vitamin B5 0.697mg 0.245mg Wakame
Vitamin B6 0.002mg 0.215mg Okra
Vitamin B12 0µg 0µg
Vitamin K 5.3µg 31.3µg Okra
Folate 196µg 60µg Wakame
Trans Fat 0g 0g
Saturated Fat 0.13g 0.026g Okra
Monounsaturated Fat 0.058g 0.017g Wakame
Polyunsaturated fat 0.218g 0.027g Wakame
Tryptophan 0.035mg 0.017mg Wakame
Threonine 0.165mg 0.065mg Wakame
Isoleucine 0.087mg 0.069mg Wakame
Leucine 0.257mg 0.105mg Wakame
Lysine 0.112mg 0.081mg Wakame
Methionine 0.063mg 0.021mg Wakame
Phenylalanine 0.112mg 0.065mg Wakame
Valine 0.209mg 0.091mg Wakame
Histidine 0.015mg 0.031mg Okra
Fructose g 0.57g Okra

Which food is preferable for your diet?

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

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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
29
Wakame
33
Okra
Mineral Summary Score
58
Wakame
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
18%
Wakame
12%
Okra
Carbohydrates
9%
Wakame
7%
Okra
Fats
3%
Wakame
1%
Okra

Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 0.83g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 0)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $1)
Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 865mg)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.104g)
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

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. 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.