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  6. Agar vs. Okra

Agar vs. Okra — In-Depth Nutrition Comparison

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Differences between agar and okra

  • Agar has more iron, magnesium, manganese, folate, copper, vitamin B5, calcium, zinc, and vitamin E, while okra has more vitamin C.
  • Agar's daily need coverage for iron is 260% higher.
  • Okra contains 19 times less vitamin E than agar. Agar contains 5mg of vitamin E, while okra contains 0.27mg.

The food types used in this comparison are Seaweed, agar, dried and Okra, raw.

Infographic

Agar 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.
Agar
Agar
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 550% 188% 99% 803% 203% 158% 22% 13% 561% 40%
Okra
Okra
2
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 +1250.9%
Contains more CalciumCalcium +662.2%
Contains more PotassiumPotassium +276.3%
Contains more IronIron +3351.6%
Contains more CopperCopper +459.6%
Contains more ZincZinc +900%
Contains more ManganeseManganese +445.7%
Contains more SeleniumSelenium +957.1%
Contains more PhosphorusPhosphorus +17.3%
Contains less SodiumSodium -93.1%

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.
Agar
Agar
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 0% 0% 0% 100% 2.5% 51% 3.8% 181% 70% 0% 61% 435%
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 +1751.9%
Contains more Vitamin B2Vitamin B2 +270%
Contains more Vitamin B5Vitamin B5 +1131.8%
Contains more Vitamin B6Vitamin B6 +40.9%
Contains more FolateFolate +866.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +1900%
Contains more Vitamin B3Vitamin B3 +395%
Contains more Vitamin KVitamin K +28.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Agar Okra DV% diff.
Iron 21.4mg 0.62mg 260%
Magnesium 770mg 57mg 170%
Manganese 4.3mg 0.788mg 153%
Folate 580µg 60µg 130%
Copper 0.61mg 0.109mg 56%
Vitamin B5 3.018mg 0.245mg 55%
Calcium 625mg 82mg 54%
Zinc 5.8mg 0.58mg 47%
Vitamin E 5mg 0.27mg 32%
Vitamin C 0mg 23mg 26%
Carbs 80.88g 7.45g 24%
Potassium 1125mg 299mg 24%
Fiber 7.7g 3.2g 18%
Vitamin B1 0.01mg 0.2mg 16%
Calories 306kcal 33kcal 14%
Selenium 7.4µg 0.7µg 12%
Vitamin B2 0.222mg 0.06mg 12%
Protein 6.21g 1.93g 9%
Choline 63.3mg 12.3mg 9%
Vitamin B6 0.303mg 0.215mg 7%
Vitamin K 24.4µg 31.3µg 6%
Vitamin B3 0.202mg 1mg 5%
Sodium 102mg 7mg 4%
Vitamin A 0µg 36µg 4%
Phosphorus 52mg 61mg 1%
Polyunsaturated fat 0.102g 0.027g 1%
Fructose 0.57g 1%
Protein per 100 calories 2g 5.8g N/A
Calories per 10 g protein 493kcal 171kcal N/A
Weight per 100 calories 33g 303g N/A
Fats 0.3g 0.19g 0%
Net carbs 73.18g 4.25g N/A
Sugar 2.97g 1.48g N/A
Starch 0.34g 0%
Saturated fat 0.061g 0.026g 0%
Monounsaturated fat 0.027g 0.017g 0%
Tryptophan 0.017mg 0%
Threonine 0.065mg 0%
Isoleucine 0.069mg 0%
Leucine 0.105mg 0%
Lysine 0.081mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.065mg 0%
Valine 0.091mg 0%
Histidine 0.031mg 0%
Omega-3 - EPA 0.087g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Agar
Agar
4
6% 81% 9% 4%
Protein: 6.21 g
Fats: 0.3 g
Carbs: 80.88 g
Water: 8.68 g
Other: 3.93 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 +221.8%
Contains more FatsFats +57.9%
Contains more CarbsCarbs +985.6%
Contains more OtherOther +362.4%
Contains more WaterWater +932%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Agar
Agar
2
32% 14% 54%
Saturated fat: Sat. Fat 0.061 g
Monounsaturated fat: Mono. Fat 0.027 g
Polyunsaturated fat: Poly. Fat 0.102 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 +58.8%
Contains more Poly. FatPolyunsaturated fat +277.8%
Contains less Sat. FatSaturated fat -57.4%

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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. Agar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170090/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.