Spinach vs. Okra — In-Depth Nutrition Comparison
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What are the main differences between spinach and okra?
- Spinach is richer in vitamin K, vitamin A, iron, folate, vitamin B2, vitamin E, copper, and magnesium, while okra is higher in vitamin C and vitamin B1.
- Spinach's daily need coverage for vitamin K is 385% higher.
- Okra has 15 times less vitamin A than spinach. Spinach has 10481 IU of vitamin A, while okra has 716 IU.
We used Spinach, cooked, boiled, drained, without salt and Okra, raw types in this comparison.
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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.
| Contains more MagnesiumMagnesium | +52.6% |
| Contains more CalciumCalcium | +65.9% |
| Contains more PotassiumPotassium | +55.9% |
| Contains more IronIron | +475.8% |
| Contains more CopperCopper | +59.6% |
| Contains more ZincZinc | +31% |
| Contains more ManganeseManganese | +18.7% |
| Contains more SeleniumSelenium | +114.3% |
| Contains less SodiumSodium | -90% |
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.
| Contains more Vitamin AVitamin A | +1355.6% |
| Contains more Vitamin EVitamin E | +670.4% |
| Contains more Vitamin B2Vitamin B2 | +293.3% |
| Contains more Vitamin B6Vitamin B6 | +12.6% |
| Contains more Vitamin KVitamin K | +1477% |
| Contains more FolateFolate | +143.3% |
| Contains more CholineCholine | +60.2% |
| Contains more Vitamin CVitamin C | +134.7% |
| Contains more Vitamin B1Vitamin B1 | +110.5% |
| Contains more Vitamin B3Vitamin B3 | +104.1% |
| Contains more Vitamin B5Vitamin B5 | +69% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 493.6µg | 31.3µg | 385% |
| Vitamin A | 524µg | 36µg | 54% |
| Iron | 3.57mg | 0.62mg | 37% |
| Folate | 146µg | 60µg | 22% |
| Vitamin C | 9.8mg | 23mg | 15% |
| Vitamin B2 | 0.236mg | 0.06mg | 14% |
| Vitamin E | 2.08mg | 0.27mg | 12% |
| Vitamin B1 | 0.095mg | 0.2mg | 9% |
| Magnesium | 87mg | 57mg | 7% |
| Copper | 0.174mg | 0.109mg | 7% |
| Manganese | 0.935mg | 0.788mg | 6% |
| Calcium | 136mg | 82mg | 5% |
| Potassium | 466mg | 299mg | 5% |
| Sodium | 70mg | 7mg | 3% |
| Vitamin B3 | 0.49mg | 1mg | 3% |
| Fiber | 2.4g | 3.2g | 3% |
| Vitamin B5 | 0.145mg | 0.245mg | 2% |
| Vitamin B6 | 0.242mg | 0.215mg | 2% |
| Zinc | 0.76mg | 0.58mg | 2% |
| Protein | 2.97g | 1.93g | 2% |
| Choline | 19.7mg | 12.3mg | 1% |
| Polyunsaturated fat | 0.109g | 0.027g | 1% |
| Calories | 23kcal | 33kcal | 1% |
| Selenium | 1.5µg | 0.7µg | 1% |
| Carbs | 3.75g | 7.45g | 1% |
| Phosphorus | 56mg | 61mg | 1% |
| Fructose | 0.57g | 1% | |
| Fats | 0.26g | 0.19g | 0% |
| Net carbs | 1.35g | 4.25g | N/A |
| Sugar | 0.43g | 1.48g | N/A |
| Starch | 0.34g | 0% | |
| Saturated fat | 0.043g | 0.026g | 0% |
| Monounsaturated fat | 0.006g | 0.017g | 0% |
| Tryptophan | 0.04mg | 0.017mg | 0% |
| Threonine | 0.127mg | 0.065mg | 0% |
| Isoleucine | 0.152mg | 0.069mg | 0% |
| Leucine | 0.231mg | 0.105mg | 0% |
| Lysine | 0.182mg | 0.081mg | 0% |
| Methionine | 0.055mg | 0.021mg | 0% |
| Phenylalanine | 0.134mg | 0.065mg | 0% |
| Valine | 0.168mg | 0.091mg | 0% |
| Histidine | 0.066mg | 0.031mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +53.9% |
| Contains more FatsFats | +36.8% |
| Contains more OtherOther | +112.9% |
| Contains more CarbsCarbs | +98.7% |
~equal in
Water
~89.58g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +303.7% |
| Contains less Sat. FatSaturated fat | -39.5% |
| Contains more Mono. FatMonounsaturated fat | +183.3% |
