Okra, frozen, unprepared vs Spinach, raw
Nutrition comparison per 100 g.
Okra, frozen, unprepared
30 kcal
Spinach, raw
23 kcal
Calories
30 kcal
23 kcal
Protein
1.7 g
2.9 g
Carbs
6.6 g
3.6 g
Fiber
2.2 g
2.2 g
Sugars
3.0 g
0.4 g
Fat
0.3 g
0.4 g
Sodium
3 mg
79 mg
Key takeaways
- Spinach, raw has 22% fewer calories (23 kcal vs 30 kcal).
- Spinach, raw has more protein (2.9 g vs 1.7 g).
- Spinach, raw has more carbs (3.6 g vs 6.6 g).
- Spinach, raw has more sugars (0.4 g vs 3.0 g).
- Okra, frozen, unprepared has more fat (0.3 g vs 0.4 g).
| Macronutrients | Okra, frozen, unprepared | Spinach, raw |
|---|---|---|
| Calories | 30 kcal | 23 kcal |
| Protein | 1.7 g | 2.9 g |
| Total Fat | 0.3 g | 0.4 g |
| Total Carbohydrate | 6.6 g | 3.6 g |
| Dietary Fiber | 2.2 g | 2.2 g |
| Total Sugars | 3.0 g | 0.4 g |
| Water | 90.8 g | 91.4 g |
| Carbohydrates | Okra, frozen, unprepared | Spinach, raw |
|---|---|---|
| Total Carbohydrate | 6.6 g | 3.6 g |
| Dietary Fiber | 2.2 g | 2.2 g |
| Total Sugars | 3.0 g | 0.4 g |
| Fats & Fatty Acids | Okra, frozen, unprepared | Spinach, raw |
|---|---|---|
| Total Fat | 0.3 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 | 65.0 mg | 26.0 mg |
| Protein & Amino Acids | Okra, frozen, unprepared | Spinach, raw |
|---|---|---|
| Protein | 1.7 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 |
| Vitamins | Okra, frozen, unprepared | Spinach, raw |
|---|---|---|
| Vitamin A (RAE) | 18.0 mcg | 469.0 mcg |
| Vitamin C | 12.4 mg | 28.1 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 0.3 mg | 2.0 mg |
| Vitamin K | 49.4 mcg | 482.9 mcg |
| Thiamin (B1) | 0.1 mg | 0.1 mg |
| Riboflavin (B2) | 0.1 mg | 0.2 mg |
| Niacin (B3) | 0.7 mg | 0.7 mg |
| Vitamin B6 | 0.0 mg | 0.2 mg |
| Folate (B9) | 148.0 mcg | 194.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.2 mg | 0.1 mg |
| Choline | 11.4 mg | 19.3 mg |
| Betaine | ~ | 102.6 mg |
| Minerals | Okra, frozen, unprepared | Spinach, raw |
|---|---|---|
| Calcium | 81.0 mg | 99.0 mg |
| Iron | 0.6 mg | 2.7 mg |
| Magnesium | 43.0 mg | 79.0 mg |
| Phosphorus | 42.0 mg | 49.0 mg |
| Potassium | 211.0 mg | 558.0 mg |
| Sodium | 3.0 mg | 79.0 mg |
| Zinc | 0.5 mg | 0.5 mg |
| Copper | 0.1 mg | 0.1 mg |
| Manganese | 0.9 mg | 0.9 mg |
| Selenium | 0.6 mcg | 1.0 mcg |
| Sterols | Okra, frozen, unprepared | Spinach, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Phytosterols | ~ | 9.0 mg |
| Other | Okra, frozen, unprepared | Spinach, 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, unprepared or Spinach, raw?
Spinach, raw has fewer calories: 30 kcal for Okra, frozen, unprepared vs 23 kcal for Spinach, raw per 100 g.
Which has more protein, Okra, frozen, unprepared or Spinach, raw?
Spinach, raw has more protein: 1.7 g for Okra, frozen, unprepared vs 2.9 g for Spinach, raw per 100 g.
Is Okra, frozen, unprepared 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.