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  6. Okra vs. Seaweed

Okra vs. Seaweed — In-Depth Nutrition Comparison

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Summary of differences between okra and seaweed

  • Okra has more manganese, vitamin C, vitamin B6, vitamin B1, and vitamin A; however, seaweed is higher in folate, vitamin K, iron, and magnesium.
  • Seaweed covers your daily need for folate, 30% more than okra.
  • Okra has 108 times more vitamin B6 than seaweed. While okra has 0.215mg of vitamin B6, seaweed has only 0.002mg.
  • Okra has less sodium.

These are the specific foods used in this comparison Okra, raw and Seaweed, kelp, raw.

Infographic

Okra vs Seaweed 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
4
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 86% 50% 7.9% 107% 43% 34% 18% 30% 26% 3.8%
Contains more PotassiumPotassium +236%
Contains more PhosphorusPhosphorus +45.2%
Contains less SodiumSodium -97%
Contains more ManganeseManganese +294%
Contains more MagnesiumMagnesium +112.3%
Contains more CalciumCalcium +104.9%
Contains more IronIron +359.7%
Contains more CopperCopper +19.3%
Contains more ZincZinc +112.1%
~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
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%
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 10% 0% 2% 17% 13% 35% 8.8% 39% 0.46% 0% 165% 135%
Contains more Vitamin CVitamin C +666.7%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin B1Vitamin B1 +300%
Contains more Vitamin B3Vitamin B3 +112.8%
Contains more Vitamin B6Vitamin B6 +10650%
Contains more Vitamin EVitamin E +222.2%
Contains more Vitamin B2Vitamin B2 +150%
Contains more Vitamin B5Vitamin B5 +162%
Contains more Vitamin KVitamin K +110.9%
Contains more FolateFolate +200%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Okra Seaweed DV% diff.
Folate 60µg 180µg 30%
Vitamin K 31.3µg 66µg 29%
Iron 0.62mg 2.85mg 28%
Manganese 0.788mg 0.2mg 26%
Vitamin C 23mg 3mg 22%
Vitamin B6 0.215mg 0.002mg 16%
Magnesium 57mg 121mg 15%
Vitamin B1 0.2mg 0.05mg 13%
Sodium 7mg 233mg 10%
Calcium 82mg 168mg 9%
Fiber 3.2g 1.3g 8%
Vitamin B5 0.245mg 0.642mg 8%
Vitamin B2 0.06mg 0.15mg 7%
Potassium 299mg 89mg 6%
Zinc 0.58mg 1.23mg 6%
Vitamin E 0.27mg 0.87mg 4%
Phosphorus 61mg 42mg 3%
Vitamin A 36µg 6µg 3%
Vitamin B3 1mg 0.47mg 3%
Copper 0.109mg 0.13mg 2%
Calories 33kcal 43kcal 1%
Protein 1.93g 1.68g 1%
Fats 0.19g 0.56g 1%
Carbs 7.45g 9.57g 1%
Saturated fat 0.026g 0.247g 1%
Fructose 0.57g 1%
Protein per 100 calories 5.8g 3.9g N/A
Calories per 10 g protein 171kcal 256kcal N/A
Weight per 100 calories 303g 233g N/A
Net carbs 4.25g 8.27g N/A
Sugar 1.48g 0.6g N/A
Starch 0.34g 0%
Selenium 0.7µg 0.7µg 0%
Choline 12.3mg 12.8mg 0%
Monounsaturated fat 0.017g 0.098g 0%
Polyunsaturated fat 0.027g 0.047g 0%
Tryptophan 0.017mg 0.048mg 0%
Threonine 0.065mg 0.055mg 0%
Isoleucine 0.069mg 0.076mg 0%
Leucine 0.105mg 0.083mg 0%
Lysine 0.081mg 0.082mg 0%
Methionine 0.021mg 0.025mg 0%
Phenylalanine 0.065mg 0.043mg 0%
Valine 0.091mg 0.072mg 0%
Histidine 0.031mg 0.024mg 0%
Omega-3 - EPA 0g 0.004g 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
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Contains more ProteinProtein +14.9%
Contains more FatsFats +194.7%
Contains more CarbsCarbs +28.5%
Contains more OtherOther +677.6%
~equal in Water ~81.58g

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
63% 25% 12%
Saturated fat: Sat. Fat 0.247 g
Monounsaturated fat: Mono. Fat 0.098 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains less Sat. FatSaturated fat -89.5%
Contains more Mono. FatMonounsaturated fat +476.5%
Contains more Poly. FatPolyunsaturated fat +74.1%

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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. Okra - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169260/nutrients
  2. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.