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  6. Okra vs. Spirulina

Okra vs. Spirulina — In-Depth Nutrition Comparison

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The main differences between okra and spirulina

  • Okra is richer in manganese, vitamin C, vitamin K, vitamin B6, vitamin A, folate, and fiber, yet spirulina is richer in copper, iron, and vitamin B2.
  • Daily need coverage for copper for spirulina is 54% higher.
  • Okra contains 26 times more vitamin C than spirulina. Okra contains 23mg of vitamin C, while spirulina contains 0.9mg.

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

Infographic

Okra vs Spirulina 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
7
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 14% 3.6% 11% 105% 199% 5.5% 4.7% 13% 24% 3.8%
Contains more MagnesiumMagnesium +200%
Contains more CalciumCalcium +583.3%
Contains more PotassiumPotassium +135.4%
Contains more ZincZinc +190%
Contains more PhosphorusPhosphorus +454.5%
Contains less SodiumSodium -92.9%
Contains more ManganeseManganese +323.7%
Contains more IronIron +350%
Contains more CopperCopper +447.7%
~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 3% 0% 1% 9.8% 56% 79% 22% 20% 7.8% 0% 6.3% 6.8%
Contains more Vitamin CVitamin C +2455.6%
Contains more Vitamin AVitamin A +1100%
Contains more Vitamin B6Vitamin B6 +532.4%
Contains more Vitamin KVitamin K +1152%
Contains more FolateFolate +566.7%
Contains more Vitamin EVitamin E +81.5%
Contains more Vitamin B1Vitamin B1 +11%
Contains more Vitamin B2Vitamin B2 +470%
Contains more Vitamin B3Vitamin B3 +19.6%
Contains more Vitamin B5Vitamin B5 +32.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Okra Spirulina DV% diff.
Copper 0.109mg 0.597mg 54%
Iron 0.62mg 2.79mg 27%
Manganese 0.788mg 0.186mg 26%
Vitamin C 23mg 0.9mg 25%
Vitamin K 31.3µg 2.5µg 24%
Vitamin B2 0.06mg 0.342mg 22%
Vitamin B6 0.215mg 0.034mg 14%
Folate 60µg 9µg 13%
Fiber 3.2g 0.4g 11%
Magnesium 57mg 19mg 9%
Protein 1.93g 5.92g 8%
Calcium 82mg 12mg 7%
Phosphorus 61mg 11mg 7%
Potassium 299mg 127mg 5%
Sodium 7mg 98mg 4%
Vitamin A 36µg 3µg 4%
Zinc 0.58mg 0.2mg 3%
Carbs 7.45g 2.42g 2%
Vitamin B1 0.2mg 0.222mg 2%
Vitamin B5 0.245mg 0.325mg 2%
Vitamin E 0.27mg 0.49mg 1%
Vitamin B3 1mg 1.196mg 1%
Choline 12.3mg 6.5mg 1%
Polyunsaturated fat 0.027g 0.106g 1%
Fructose 0.57g 1%
Calories 33kcal 26kcal 0%
Protein per 100 calories 5.8g 23g N/A
Calories per 10 g protein 171kcal 44kcal N/A
Weight per 100 calories 303g 385g N/A
Fats 0.19g 0.39g 0%
Net carbs 4.25g 2.02g N/A
Sugar 1.48g 0.3g N/A
Starch 0.34g 0%
Selenium 0.7µg 0.7µg 0%
Saturated fat 0.026g 0.135g 0%
Monounsaturated fat 0.017g 0.034g 0%
Tryptophan 0.017mg 0.096mg 0%
Threonine 0.065mg 0.306mg 0%
Isoleucine 0.069mg 0.331mg 0%
Leucine 0.105mg 0.509mg 0%
Lysine 0.081mg 0.312mg 0%
Methionine 0.021mg 0.118mg 0%
Phenylalanine 0.065mg 0.286mg 0%
Valine 0.091mg 0.362mg 0%
Histidine 0.031mg 0.112mg 0%

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
6% 2% 91%
Protein: 5.92 g
Fats: 0.39 g
Carbs: 2.42 g
Water: 90.67 g
Other: 0.6 g
Contains more CarbsCarbs +207.9%
Contains more OtherOther +41.7%
Contains more ProteinProtein +206.7%
Contains more FatsFats +105.3%
~equal in Water ~90.67g

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
49% 12% 39%
Saturated fat: Sat. Fat 0.135 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.106 g
Contains less Sat. FatSaturated fat -80.7%
Contains more Mono. FatMonounsaturated fat +100%
Contains more Poly. FatPolyunsaturated fat +292.6%

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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. Spirulina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170091/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.