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  6. Seaweed vs. Okra

Seaweed vs. Okra — In-Depth Nutrition Comparison

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Summary of differences between seaweed and okra

  • Seaweed has more folate, vitamin K, iron, and magnesium; however, okra is higher in manganese, vitamin C, vitamin B6, vitamin B1, and vitamin A.
  • Seaweed covers your daily need for folate, 30% more than okra.
  • Seaweed has 33 times more sodium than okra. While seaweed has 233mg of sodium, okra has only 7mg.

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

Infographic

Seaweed 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 86% 50% 7.9% 107% 43% 34% 18% 30% 26% 3.8%
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%
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%
Contains more PotassiumPotassium +236%
Contains more PhosphorusPhosphorus +45.2%
Contains less SodiumSodium -97%
Contains more ManganeseManganese +294%
~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.
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%
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%
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%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 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 FatsFats +194.7%
Contains more CarbsCarbs +28.5%
Contains more OtherOther +677.6%
Contains more ProteinProtein +14.9%
~equal in Water ~89.58g

Fat Type Comparison

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

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