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  6. Spirulina vs. Okra

Spirulina vs. Okra — In-Depth Nutrition Comparison

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The main differences between spirulina and okra

  • Spirulina is richer in copper, iron, and vitamin B2, yet okra is richer in manganese, vitamin C, vitamin K, vitamin B6, vitamin A, folate, and fiber.
  • Daily need coverage for copper for spirulina is 54% higher.
  • Spirulina contains 6 times more vitamin B2 than okra. Spirulina contains 0.342mg of vitamin B2, while okra contains 0.06mg.

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

Infographic

Spirulina 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 14% 3.6% 11% 105% 199% 5.5% 4.7% 13% 24% 3.8%
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%
Contains more IronIron +350%
Contains more CopperCopper +447.7%
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%
~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 3% 0% 1% 9.8% 56% 79% 22% 20% 7.8% 0% 6.3% 6.8%
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 +81.5%
Contains more Vitamin B2Vitamin B2 +470%
Contains more Vitamin B3Vitamin B3 +19.6%
Contains more Vitamin B5Vitamin B5 +32.7%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.2mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 2% 91%
Protein: 5.92 g
Fats: 0.39 g
Carbs: 2.42 g
Water: 90.67 g
Other: 0.6 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 ProteinProtein +206.7%
Contains more FatsFats +105.3%
Contains more CarbsCarbs +207.9%
Contains more OtherOther +41.7%
~equal in Water ~89.58g

Fat Type Comparison

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

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