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  6. Salsify vs. Okra

Salsify vs. Okra — In-Depth Nutrition Comparison

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What are the main differences between salsify and okra?

  • Salsify is richer in vitamin B2, while okra is higher in vitamin K, manganese, vitamin C, vitamin A, vitamin B1, folate, and magnesium.
  • Okra's daily need coverage for vitamin K is 26% higher.
  • Okra has 3 times less vitamin B2 than salsify. Salsify has 0.173mg of vitamin B2, while okra has 0.06mg.

We used Salsify, cooked, boiled, drained, without salt and Okra, raw types in this comparison.

Infographic

Salsify 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 14% 25% 21% 23% 8.2% 24% 2.1% 27% 3.3%
Okra
Okra
8
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 +216.7%
Contains more CalciumCalcium +74.5%
Contains more IronIron +12.7%
Contains more CopperCopper +55.7%
Contains more ZincZinc +93.3%
Contains less SodiumSodium -56.3%
Contains more ManganeseManganese +275.2%
Contains more SeleniumSelenium +16.7%
~equal in Potassium ~299mg
~equal in Phosphorus ~61mg

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.
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 15% 0% 0% 3.8% 14% 40% 7.4% 17% 50% 0% 0.75% 11%
Okra
Okra
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 77% 0% 12% 5.4% 50% 14% 19% 15% 50% 0% 78% 45%
Contains more Vitamin B2Vitamin B2 +188.3%
Contains more Vitamin B5Vitamin B5 +12.7%
Contains more Vitamin CVitamin C +400%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +42.1%
Contains more Vitamin B1Vitamin B1 +257.1%
Contains more Vitamin B3Vitamin B3 +155.1%
Contains more Vitamin KVitamin K +10333.3%
Contains more FolateFolate +300%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.215mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Salsify Okra DV% diff.
Vitamin K 0.3µg 31.3µg 26%
Manganese 0.21mg 0.788mg 25%
Vitamin C 4.6mg 23mg 20%
Vitamin B1 0.056mg 0.2mg 12%
Folate 15µg 60µg 11%
Magnesium 18mg 57mg 9%
Vitamin B2 0.173mg 0.06mg 9%
Calcium 47mg 82mg 4%
Copper 0.07mg 0.109mg 4%
Vitamin A 0µg 36µg 4%
Vitamin B3 0.392mg 1mg 4%
Carbs 15.36g 7.45g 3%
Zinc 0.3mg 0.58mg 3%
Calories 68kcal 33kcal 2%
Protein 2.73g 1.93g 2%
Choline 25.9mg 12.3mg 2%
Iron 0.55mg 0.62mg 1%
Phosphorus 56mg 61mg 1%
Vitamin E 0.19mg 0.27mg 1%
Vitamin B5 0.276mg 0.245mg 1%
Fructose 0.57g 1%
Protein per 100 calories 4g 5.8g N/A
Calories per 10 g protein 249kcal 171kcal N/A
Weight per 100 calories 147g 303g N/A
Fats 0.17g 0.19g 0%
Net carbs 12.26g 4.25g N/A
Potassium 283mg 299mg 0%
Sugar 2.9g 1.48g N/A
Fiber 3.1g 3.2g 0%
Starch 0.34g 0%
Sodium 16mg 7mg 0%
Selenium 0.6µg 0.7µg 0%
Vitamin B6 0.218mg 0.215mg 0%
Saturated fat 0.041g 0.026g 0%
Monounsaturated fat 0.003g 0.017g 0%
Polyunsaturated fat 0.074g 0.027g 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 15% 81%
Protein: 2.73 g
Fats: 0.17 g
Carbs: 15.36 g
Water: 81 g
Other: 0.74 g
Okra
Okra
3
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 +41.5%
Contains more CarbsCarbs +106.2%
Contains more FatsFats +11.8%
Contains more WaterWater +10.6%
Contains more OtherOther +14.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 3% 63%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.074 g
Okra
Okra
2
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 Poly. FatPolyunsaturated fat +174.1%
Contains less Sat. FatSaturated fat -36.6%
Contains more Mono. FatMonounsaturated fat +466.7%

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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. Salsify - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169278/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.