Nori vs. Okra
Nutrition comparison of Nori and Okra
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
nori
versus
okra
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in nori and okra:
- Both nori and okra are high in Vitamin C, calcium and potassium.
- For omega-3 fatty acids, nori has more epa than okra.
- Nori has more beta-carotene than okra, however, okra contains more alpha-carotene and lutein + zeaxanthin than nori.
- Nori has more riboflavin and folate.
- Nori is an excellent source of Vitamin A.
- Okra is an excellent source of dietary fiber.
USDA sources for nutritional information: Nori (Seaweed, laver, raw) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Nori and okra contain similar amounts of calories - nori has 35 calories per 100 grams and okra has 33 calories.
For macronutrient ratios, nori is much heavier in protein, much lighter in carbs and lighter in fat compared to okra per calorie. Nori has a macronutrient ratio of 67:33:0 and for okra, 19:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Nori | Okra | |
|---|---|---|
| Protein | 67% | 19% |
| Carbohydrates | 33% | 76% |
| Fat | ~ | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Nori and okra contain similar amounts of carbs - nori has 5.1g of total carbs per 100 grams and okra has 7.5g of carbohydrates.
dietary fiber
Okra is an excellent source of dietary fiber and it has 967% more dietary fiber than nori - nori has 0.3g of dietary fiber per 100 grams and okra has 3.2g of dietary fiber.
sugar
Nori and okra contain similar amounts of sugar - nori has 0.49g of sugar per 100 grams and okra has 1.5g of sugar.
Protein
protein
Nori has 201% more protein than okra - nori has 5.8g of protein per 100 grams and okra has 1.9g of protein.
Fat
saturated fat
Both nori and okra are low in saturated fat - nori has 0.06g of saturated fat per 100 grams and okra has 0.03g of saturated fat.
Vitamins
Vitamin C
Both nori and okra are high in Vitamin C. Nori has 70% more Vitamin C than okra - nori has 39mg of Vitamin C per 100 grams and okra has 23mg of Vitamin C.
Vitamin A
Nori is an excellent source of Vitamin A and it has 622% more Vitamin A than okra - nori has 260ug of Vitamin A per 100 grams and okra has 36ug of Vitamin A.
Vitamin E
Nori and okra contain similar amounts of Vitamin E - nori has 1mg of Vitamin E per 100 grams and okra has 0.27mg of Vitamin E.
Vitamin K
Okra has 683% more Vitamin K than nori - nori has 4ug of Vitamin K per 100 grams and okra has 31.3ug of Vitamin K.
The B Vitamins
Nori has more riboflavin and folate. Both nori and okra contain significant amounts of thiamin, niacin, pantothenic acid and Vitamin B6.
| Nori | Okra | |
|---|---|---|
| Thiamin | 0.098 MG | 0.2 MG |
| Riboflavin | 0.446 MG | 0.06 MG |
| Niacin | 1.47 MG | 1 MG |
| Pantothenic acid | 0.521 MG | 0.245 MG |
| Vitamin B6 | 0.159 MG | 0.215 MG |
| Folate | 146 UG | 60 UG |
Minerals
calcium
Both nori and okra are high in calcium. Okra has 17% more calcium than nori - nori has 70mg of calcium per 100 grams and okra has 82mg of calcium.
iron
Nori has 190% more iron than okra - nori has 1.8mg of iron per 100 grams and okra has 0.62mg of iron.
potassium
Both nori and okra are high in potassium. Nori has 19% more potassium than okra - nori has 356mg of potassium per 100 grams and okra has 299mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, nori has more beta-carotene than okra per 100 grams, however, okra contains more alpha-carotene and lutein + zeaxanthin than nori per 100 grams.
| Nori | Okra | |
|---|---|---|
| beta-carotene | 3121 UG | 416 UG |
| alpha-carotene | ~ | 27 UG |
| lutein + zeaxanthin | ~ | 280 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, nori has more EPA than okra per 100 grams. Both nori and okra contain small amounts of alpha linoleic acid (ALA).
| Nori | Okra | |
|---|---|---|
| alpha linoleic acid | 0.001 G | 0.001 G |
| EPA | 0.08 G | ~ |
| Total | 0.081 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, both nori and okra contain small amounts of linoleic acid.
| Nori | Okra | |
|---|---|---|
| linoleic acid | 0.004 G | 0.026 G |
| other omega 6 | 0.009 G | ~ |
| Total | 0.013 G | 0.026 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Nori g
()
|
Daily Values (%) |
Okra g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does nori or okra contain more calories in 100 grams?Nori and okra contain similar amounts of calories - nori has 35 calories in 100g and okra has 33 calories.
Is nori or okra better for protein?
Nori has 200% more protein than okra - nori has 5.8g of protein per 100 grams and okra has 1.9g of protein.
Does nori or okra have more carbohydrates?
By weight, nori and okra contain similar amounts of carbs - nori has 5.1g of carbs for 100g and okra has 7.5g of carbohydrates.
Does nori or okra contain more calcium?
Both nori and okra are high in calcium. Okra has 20% more calcium than nori - nori has 70mg of calcium in 100 grams and okra has 82mg of calcium.
Does nori or okra contain more potassium?
Both nori and okra are high in potassium. Nori has 20% more potassium than okra - nori has 356mg of potassium in 100 grams and okra has 299mg of potassium.