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Okra, frozen, cooked, boiled, drained, with salt vs Spinach, raw

Nutrition comparison per 100 g.

Okra, frozen, cooked, boiled, drained, with salt 34 kcal Spinach, raw 23 kcal
Calories
34 kcal 23 kcal
Protein
1.6 g 2.9 g
Carbs
6.4 g 3.6 g
Fiber
2.1 g 2.2 g
Sugars
2.9 g 0.4 g
Fat
0.2 g 0.4 g
Sodium
239 mg 79 mg

Key takeaways

  • Spinach, raw has 33% fewer calories (23 kcal vs 34 kcal).
  • Spinach, raw has more protein (2.9 g vs 1.6 g).
  • Spinach, raw has more carbs (3.6 g vs 6.4 g).
  • Spinach, raw has more fiber (2.2 g vs 2.1 g).
  • Spinach, raw has more sugars (0.4 g vs 2.9 g).
MacronutrientsOkra, frozen, cooked, boiled, drained, with saltSpinach, raw
Calories 34 kcal 23 kcal
Protein 1.6 g 2.9 g
Total Fat 0.2 g 0.4 g
Total Carbohydrate 6.4 g 3.6 g
Dietary Fiber 2.1 g 2.2 g
Total Sugars 2.9 g 0.4 g
Water 91.1 g 91.4 g
CarbohydratesOkra, frozen, cooked, boiled, drained, with saltSpinach, raw
Total Carbohydrate 6.4 g 3.6 g
Dietary Fiber 2.1 g 2.2 g
Total Sugars 2.9 g 0.4 g
Fats & Fatty AcidsOkra, frozen, cooked, boiled, drained, with saltSpinach, raw
Total Fat 0.2 g 0.4 g
Saturated Fat 0.1 g 0.1 g
Monounsaturated Fat 0.0 g 0.0 g
Polyunsaturated Fat 0.1 g 0.2 g
Trans Fat 0.0 g 0.0 g
Omega-3 Fatty Acids 1.0 mg 138.0 mg
Omega-6 Fatty Acids 63.0 mg 26.0 mg
Protein & Amino AcidsOkra, frozen, cooked, boiled, drained, with saltSpinach, raw
Protein 1.6 g 2.9 g
Histidine 26.0 mg 64.0 mg
Isoleucine 58.0 mg 147.0 mg
Leucine 89.0 mg 223.0 mg
Lysine 68.0 mg 174.0 mg
Methionine 18.0 mg 53.0 mg
Phenylalanine 55.0 mg 129.0 mg
Threonine 55.0 mg 122.0 mg
Tryptophan 14.0 mg 39.0 mg
Valine 77.0 mg 161.0 mg
Alanine 61.0 mg 142.0 mg
Arginine 71.0 mg 162.0 mg
Aspartic Acid 122.0 mg 240.0 mg
Cystine 16.0 mg 35.0 mg
Glutamic Acid 228.0 mg 343.0 mg
Glycine 37.0 mg 134.0 mg
Proline 38.0 mg 112.0 mg
Serine 37.0 mg 104.0 mg
Tyrosine 73.0 mg 108.0 mg
VitaminsOkra, frozen, cooked, boiled, drained, with saltSpinach, raw
Vitamin A (RAE) 15.0 mcg 469.0 mcg
Vitamin C 9.6 mg 28.1 mg
Vitamin D 0.0 mcg 0.0 mcg
Vitamin E 0.3 mg 2.0 mg
Vitamin K 47.8 mcg 482.9 mcg
Thiamin (B1) 0.1 mg 0.1 mg
Riboflavin (B2) 0.1 mg 0.2 mg
Niacin (B3) 0.6 mg 0.7 mg
Vitamin B6 0.0 mg 0.2 mg
Folate (B9) 100.0 mcg 194.0 mcg
Vitamin B12 0.0 mcg 0.0 mcg
Pantothenic Acid (B5) 0.2 mg 0.1 mg
Choline 11.1 mg 19.3 mg
Betaine ~ 102.6 mg
MineralsOkra, frozen, cooked, boiled, drained, with saltSpinach, raw
Calcium 74.0 mg 99.0 mg
Iron 0.5 mg 2.7 mg
Magnesium 40.0 mg 79.0 mg
Phosphorus 37.0 mg 49.0 mg
Potassium 184.0 mg 558.0 mg
Sodium 239.0 mg 79.0 mg
Zinc 0.5 mg 0.5 mg
Copper 0.1 mg 0.1 mg
Manganese 0.8 mg 0.9 mg
Selenium 0.6 mcg 1.0 mcg
SterolsOkra, frozen, cooked, boiled, drained, with saltSpinach, raw
Cholesterol 0.0 mg 0.0 mg
Phytosterols ~ 9.0 mg
OtherOkra, frozen, cooked, boiled, drained, with saltSpinach, raw
Alcohol 0.0 g 0.0 g
Caffeine 0.0 mg 0.0 mg
Theobromine 0.0 mg 0.0 mg
Ash 0.6 g 1.7 g

Frequently asked questions

Which has fewer calories, Okra, frozen, cooked, boiled, drained, with salt or Spinach, raw?

Spinach, raw has fewer calories: 34 kcal for Okra, frozen, cooked, boiled, drained, with salt vs 23 kcal for Spinach, raw per 100 g.

Which has more protein, Okra, frozen, cooked, boiled, drained, with salt or Spinach, raw?

Spinach, raw has more protein: 1.6 g for Okra, frozen, cooked, boiled, drained, with salt vs 2.9 g for Spinach, raw per 100 g.

Which has more fiber, Okra, frozen, cooked, boiled, drained, with salt or Spinach, raw?

Spinach, raw has more fiber: 2.1 g for Okra, frozen, cooked, boiled, drained, with salt vs 2.2 g for Spinach, raw per 100 g.

Is Okra, frozen, cooked, boiled, drained, with salt or Spinach, raw healthier?

Spinach, raw is lower in calories, and Spinach, raw is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.

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