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  6. Chard vs. Okra

Chard vs. Okra — In-Depth Nutrition Comparison

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What are the main differences between Chard and Okra?

  • Chard is richer in Vitamin K, Vitamin A RAE, Iron, Vitamin E , and Potassium, while Okra is higher in Manganese, Vitamin B1, Folate, and Vitamin B6.
  • Chard's daily need coverage for Vitamin K is 247% higher.
  • Okra has 26 times less Sodium than Chard. Chard has 179mg of Sodium, while Okra has 7mg.

We used Chard, swiss, cooked, boiled, drained, without salt and Okra, raw types in this comparison.

Infographic

Chard 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.
Chard
Chard
5
:
5
Okra
Okra
Contains more Iron +264.5%
Contains more Magnesium +50.9%
Contains more Potassium +83.6%
Contains more Copper +49.5%
Contains more Selenium +28.6%
Contains more Calcium +41.4%
Contains more Phosphorus +84.8%
Contains less Sodium -96.1%
Contains more Zinc +75.8%
Contains more Manganese +135.9%
Chard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 5%
Okra
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Contains more Iron +264.5%
Contains more Magnesium +50.9%
Contains more Potassium +83.6%
Contains more Copper +49.5%
Contains more Selenium +28.6%
Contains more Calcium +41.4%
Contains more Phosphorus +84.8%
Contains less Sodium -96.1%
Contains more Zinc +75.8%
Contains more Manganese +135.9%

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.
Chard
Chard
4
:
6
Okra
Okra
Contains more Vitamin A +755.3%
Contains more Vitamin E +600%
Contains more Vitamin B2 +43.3%
Contains more Vitamin K +945.7%
Contains more Vitamin C +27.8%
Contains more Vitamin B1 +488.2%
Contains more Vitamin B3 +177.8%
Contains more Vitamin B5 +50.3%
Contains more Vitamin B6 +152.9%
Contains more Folate +566.7%
Chard
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 368% 38% 0% 60% 9% 20% 7% 10% 20% 7% 0% 819%
Okra
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 43% 6% 0% 77% 50% 14% 19% 15% 50% 45% 0% 79%
Contains more Vitamin A +755.3%
Contains more Vitamin E +600%
Contains more Vitamin B2 +43.3%
Contains more Vitamin K +945.7%
Contains more Vitamin C +27.8%
Contains more Vitamin B1 +488.2%
Contains more Vitamin B3 +177.8%
Contains more Vitamin B5 +50.3%
Contains more Vitamin B6 +152.9%
Contains more Folate +566.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard
Chard
2
:
3
Okra
Okra
Contains more Other +48.2%
Contains more Fats +137.5%
Contains more Carbs +80.4%
Equal in Protein - 1.93
Equal in Water - 89.58
Chard
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
Okra
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 Other +48.2%
Contains more Fats +137.5%
Contains more Carbs +80.4%
Equal in Protein - 1.93
Equal in Water - 89.58

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard
Chard
2
:
1
Okra
Okra
Contains less Saturated Fat -53.8%
Equal in Monounsaturated Fat - 0.017
Equal in Polyunsaturated fat - 0.027
Chard
21% 29% 50%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.028 g
Okra
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Contains less Saturated Fat -53.8%
Equal in Monounsaturated Fat - 0.017
Equal in Polyunsaturated fat - 0.027

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chard Okra
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chard Okra Opinion
Net carbs 2.03g 4.25g Okra
Protein 1.88g 1.93g Okra
Fats 0.08g 0.19g Okra
Carbs 4.13g 7.45g Okra
Calories 20kcal 33kcal Okra
Starch 0.34g Okra
Fructose 0.57g Okra
Sugar 1.1g 1.48g Chard
Fiber 2.1g 3.2g Okra
Calcium 58mg 82mg Okra
Iron 2.26mg 0.62mg Chard
Magnesium 86mg 57mg Chard
Phosphorus 33mg 61mg Okra
Potassium 549mg 299mg Chard
Sodium 179mg 7mg Okra
Zinc 0.33mg 0.58mg Okra
Copper 0.163mg 0.109mg Chard
Manganese 0.334mg 0.788mg Okra
Selenium 0.9µg 0.7µg Chard
Vitamin A 6124IU 716IU Chard
Vitamin A RAE 306µg 36µg Chard
Vitamin E 1.89mg 0.27mg Chard
Vitamin C 18mg 23mg Okra
Vitamin B1 0.034mg 0.2mg Okra
Vitamin B2 0.086mg 0.06mg Chard
Vitamin B3 0.36mg 1mg Okra
Vitamin B5 0.163mg 0.245mg Okra
Vitamin B6 0.085mg 0.215mg Okra
Folate 9µg 60µg Okra
Vitamin K 327.3µg 31.3µg Chard
Tryptophan 0.018mg 0.017mg Chard
Threonine 0.086mg 0.065mg Chard
Isoleucine 0.154mg 0.069mg Chard
Leucine 0.135mg 0.105mg Chard
Lysine 0.103mg 0.081mg Chard
Methionine 0.02mg 0.021mg Okra
Phenylalanine 0.114mg 0.065mg Chard
Valine 0.114mg 0.091mg Chard
Histidine 0.038mg 0.031mg Chard
Saturated Fat 0.012g 0.026g Chard
Monounsaturated Fat 0.016g 0.017g Okra
Polyunsaturated fat 0.028g 0.027g Chard

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard Okra
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
113%
Chard
33%
Okra
Minerals Daily Need Coverage Score
36%
Chard
30%
Okra

Comparison summary

Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 172mg)
Which food is lower in Sugar?
Chard
Chard is lower in Sugar (difference - 0.38g)
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.014g)
Which food is lower in glycemic index?
Chard
Chard is lower in glycemic index (difference - 32)
Which food is cheaper?
Chard
Chard is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Chard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/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.