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

Okra vs. Nori — In-Depth Nutrition Comparison

Compare

The main differences between okra and nori

  • Okra is richer in vitamin K, magnesium, and fiber, yet nori is richer in vitamin A, vitamin B2, folate, vitamin C, copper, iron, and manganese.
  • Daily need coverage for vitamin A for nori is 90% higher.
  • Okra contains 29 times more magnesium than nori. Okra contains 57mg of magnesium, while nori contains 2mg.

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

Infographic

Okra vs Nori 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.
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%
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%
Contains more MagnesiumMagnesium +2750%
Contains more CalciumCalcium +17.1%
Contains less SodiumSodium -85.4%
Contains more PotassiumPotassium +19.1%
Contains more IronIron +190.3%
Contains more CopperCopper +142.2%
Contains more ZincZinc +81%
Contains more ManganeseManganese +25.4%
~equal in Phosphorus ~58mg
~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.
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%
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%
Contains more Vitamin B1Vitamin B1 +104.1%
Contains more Vitamin B6Vitamin B6 +35.2%
Contains more Vitamin KVitamin K +682.5%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more CarbsCarbs +45.8%
Contains more ProteinProtein +201%
Contains more FatsFats +47.4%
Contains more OtherOther +343.5%
~equal in Water ~85.03g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains less Sat. FatSaturated fat -57.4%
Contains more Mono. FatMonounsaturated fat +47.1%
Contains more Poly. FatPolyunsaturated fat +307.4%

People also compare

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

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. Okra - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169260/nutrients
  2. Nori - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168458/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.