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

Nori vs. Okra — In-Depth Nutrition Comparison

Compare

The main differences between nori and okra

  • Nori is richer in vitamin A, vitamin B2, folate, vitamin C, copper, iron, and manganese, yet okra is richer in vitamin K, magnesium, and fiber.
  • Daily need coverage for vitamin A for nori is 90% higher.
  • Nori contains 7 times more vitamin B2 than okra. Nori contains 0.446mg of vitamin B2, while okra contains 0.06mg.

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

Infographic

Nori 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.
Nori
Nori
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 21% 31% 68% 88% 29% 25% 6.3% 129% 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 PotassiumPotassium +19.1%
Contains more IronIron +190.3%
Contains more CopperCopper +142.2%
Contains more ZincZinc +81%
Contains more ManganeseManganese +25.4%
Contains more MagnesiumMagnesium +2750%
Contains more CalciumCalcium +17.1%
Contains less SodiumSodium -85.4%
~equal in Phosphorus ~61mg
~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.
Nori
Nori
7
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 130% 0% 87% 20% 25% 103% 28% 31% 37% 0% 10% 110%
Okra
Okra
3
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 CVitamin C +69.6%
Contains more Vitamin AVitamin A +622.2%
Contains more Vitamin EVitamin E +270.4%
Contains more Vitamin B2Vitamin B2 +643.3%
Contains more Vitamin B3Vitamin B3 +47%
Contains more Vitamin B5Vitamin B5 +112.7%
Contains more FolateFolate +143.3%
Contains more Vitamin B1Vitamin B1 +104.1%
Contains more Vitamin B6Vitamin B6 +35.2%
Contains more Vitamin KVitamin K +682.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nori Okra DV% diff.
Vitamin B2 0.446mg 0.06mg 30%
Vitamin A 260µg 36µg 25%
Vitamin K 4µg 31.3µg 23%
Folate 146µg 60µg 22%
Vitamin C 39mg 23mg 18%
Copper 0.264mg 0.109mg 17%
Iron 1.8mg 0.62mg 15%
Magnesium 2mg 57mg 13%
Fiber 0.3g 3.2g 12%
Manganese 0.988mg 0.788mg 9%
Vitamin B1 0.098mg 0.2mg 9%
Protein 5.81g 1.93g 8%
Vitamin B5 0.521mg 0.245mg 6%
Vitamin E 1mg 0.27mg 5%
Zinc 1.05mg 0.58mg 4%
Vitamin B6 0.159mg 0.215mg 4%
Vitamin B3 1.47mg 1mg 3%
Potassium 356mg 299mg 2%
Sodium 48mg 7mg 2%
Carbs 5.11g 7.45g 1%
Calcium 70mg 82mg 1%
Polyunsaturated fat 0.11g 0.027g 1%
Fructose 0.57g 1%
Calories 35kcal 33kcal 0%
Protein per 100 calories 17g 5.8g N/A
Calories per 10 g protein 60kcal 171kcal N/A
Weight per 100 calories 286g 303g N/A
Fats 0.28g 0.19g 0%
Net carbs 4.81g 4.25g N/A
Sugar 0.49g 1.48g N/A
Starch 0.34g 0%
Phosphorus 58mg 61mg 0%
Selenium 0.7µg 0.7µg 0%
Choline 10.4mg 12.3mg 0%
Saturated fat 0.061g 0.026g 0%
Monounsaturated fat 0.025g 0.017g 0%
Tryptophan 0.043mg 0.017mg 0%
Threonine 0.232mg 0.065mg 0%
Isoleucine 0.259mg 0.069mg 0%
Leucine 0.501mg 0.105mg 0%
Lysine 0.222mg 0.081mg 0%
Methionine 0.145mg 0.021mg 0%
Phenylalanine 0.273mg 0.065mg 0%
Valine 0.402mg 0.091mg 0%
Histidine 0.14mg 0.031mg 0%
Omega-3 - EPA 0.08g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nori
Nori
3
6% 5% 85% 4%
Protein: 5.81 g
Fats: 0.28 g
Carbs: 5.11 g
Water: 85.03 g
Other: 3.77 g
Okra
Okra
2
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 +201%
Contains more FatsFats +47.4%
Contains more OtherOther +343.5%
Contains more CarbsCarbs +45.8%
~equal in Water ~89.58g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nori
Nori
2
31% 13% 56%
Saturated fat: Sat. Fat 0.061 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.11 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 +47.1%
Contains more Poly. FatPolyunsaturated fat +307.4%
Contains less Sat. FatSaturated fat -57.4%

People also compare

Nori
Nori vs Seaweed
Seaweed
Nori
Nori vs Water
Water
Nori
Nori vs Wakame
Wakame
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. Nori - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168458/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.