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  6. Spinach vs. Okra

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.

Infographic

Spinach 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 62% 41% 41% 134% 58% 21% 24% 9.1% 122% 8.2%
Okra
Okra
1
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 +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%
~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 33% 0% 175% 42% 24% 54% 9.2% 8.7% 56% 0% 1234% 110%
Okra
Okra
4
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 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 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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spinach Okra 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%
Fiber 2.4g 3.2g 3%
Sodium 70mg 7mg 3%
Vitamin B3 0.49mg 1mg 3%
Protein 2.97g 1.93g 2%
Zinc 0.76mg 0.58mg 2%
Vitamin B5 0.145mg 0.245mg 2%
Vitamin B6 0.242mg 0.215mg 2%
Calories 23kcal 33kcal 1%
Carbs 3.75g 7.45g 1%
Phosphorus 56mg 61mg 1%
Selenium 1.5µg 0.7µg 1%
Choline 19.7mg 12.3mg 1%
Polyunsaturated fat 0.109g 0.027g 1%
Fructose 0.57g 1%
Protein per 100 calories 13g 5.8g N/A
Calories per 10 g protein 77kcal 171kcal N/A
Weight per 100 calories 435g 303g N/A
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
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
Okra
Okra
1
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 +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
27% 4% 69%
Saturated fat: Sat. Fat 0.043 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.109 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 +303.7%
Contains less Sat. FatSaturated fat -39.5%
Contains more Mono. FatMonounsaturated fat +183.3%

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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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.