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Chinese broccoli vs Okra - In-Depth Nutrition Comparison

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What are the differences between Chinese broccoli and Okra?

  • Chinese broccoli is higher in Vitamin K, Folate, Vitamin B2, Vitamin C, and Vitamin A, however Okra is richer in Manganese, Vitamin B6, Magnesium, Vitamin B1, and Copper.
  • Chinese broccoli's daily need coverage for Vitamin K is 45% more.
  • Okra contains 2 times less Vitamin B2 than Chinese broccoli. Chinese broccoli contains 0.146mg of Vitamin B2, while Okra contains 0.06mg.

We used Broccoli, chinese, cooked and Okra, raw types in this article.

Infographic

Chinese broccoli vs Okra infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +22%
Contains more Iron +10.7%
Contains more Magnesium +216.7%
Contains more Phosphorus +48.8%
Contains more Potassium +14.6%
Contains more Zinc +48.7%
Contains more Copper +78.7%
Equal in Sodium - 7
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 30% 22% 13% 18% 24% 1% 11% 21%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 25% 24% 41% 27% 27% 1% 16% 37%
Contains more Calcium +22%
Contains more Iron +10.7%
Contains more Magnesium +216.7%
Contains more Phosphorus +48.8%
Contains more Potassium +14.6%
Contains more Zinc +48.7%
Contains more Copper +78.7%
Equal in Sodium - 7

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Okra
Contains more Vitamin A +128.8%
Contains more Vitamin E +77.8%
Contains more Vitamin C +22.6%
Contains more Vitamin B2 +143.3%
Contains more Folate +65%
Contains more Vitamin K +170.9%
Contains more Vitamin B1 +110.5%
Contains more Vitamin B3 +128.8%
Contains more Vitamin B5 +54.1%
Contains more Vitamin B6 +207.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 99% 10% 0% 94% 24% 34% 9% 10% 17% 75% 0% 212%
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 +128.8%
Contains more Vitamin E +77.8%
Contains more Vitamin C +22.6%
Contains more Vitamin B2 +143.3%
Contains more Folate +65%
Contains more Vitamin K +170.9%
Contains more Vitamin B1 +110.5%
Contains more Vitamin B3 +128.8%
Contains more Vitamin B5 +54.1%
Contains more Vitamin B6 +207.1%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Chinese broccoli Okra
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chinese broccoli Okra Opinion
Net carbs 1.31g 4.25g Okra
Protein 1.14g 1.93g Okra
Fats 0.72g 0.19g Chinese broccoli
Carbs 3.81g 7.45g Okra
Calories 22kcal 33kcal Okra
Starch g 0.34g Okra
Fructose g 0.57g Okra
Sugar 0.84g 1.48g Chinese broccoli
Fiber 2.5g 3.2g Okra
Calcium 100mg 82mg Chinese broccoli
Iron 0.56mg 0.62mg Okra
Magnesium 18mg 57mg Okra
Phosphorus 41mg 61mg Okra
Potassium 261mg 299mg Okra
Sodium 7mg 7mg
Zinc 0.39mg 0.58mg Okra
Copper 0.061mg 0.109mg Okra
Vitamin A 1638IU 716IU Chinese broccoli
Vitamin E 0.48mg 0.27mg Chinese broccoli
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 28.2mg 23mg Chinese broccoli
Vitamin B1 0.095mg 0.2mg Okra
Vitamin B2 0.146mg 0.06mg Chinese broccoli
Vitamin B3 0.437mg 1mg Okra
Vitamin B5 0.159mg 0.245mg Okra
Vitamin B6 0.07mg 0.215mg Okra
Folate 99µg 60µg Chinese broccoli
Vitamin B12 0µg 0µg
Vitamin K 84.8µg 31.3µg Chinese broccoli
Tryptophan mg 0.017mg Okra
Threonine mg 0.065mg Okra
Isoleucine mg 0.069mg Okra
Leucine mg 0.105mg Okra
Lysine mg 0.081mg Okra
Methionine mg 0.021mg Okra
Phenylalanine mg 0.065mg Okra
Valine mg 0.091mg Okra
Histidine mg 0.031mg Okra
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.11g 0.026g Okra
Monounsaturated Fat 0.05g 0.017g Chinese broccoli
Polyunsaturated fat 0.33g 0.027g Chinese broccoli

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese broccoli Okra
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
48
Chinese broccoli
33
Okra
Mineral Summary Score
17
Chinese broccoli
24
Okra

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
7%
Chinese broccoli
12%
Okra
Carbohydrates
4%
Chinese broccoli
7%
Okra
Fats
3%
Chinese broccoli
1%
Okra

Comparison summary

Which food is richer in minerals?
Okra
Okra is relatively richer in minerals
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.084g)
Which food is lower in Sugar?
Chinese broccoli
Chinese broccoli is lower in Sugar (difference - 0.64g)
Which food is lower in glycemic index?
Chinese broccoli
Chinese broccoli is lower in glycemic index (difference - 32)
Which food is cheaper?
Chinese broccoli
Chinese broccoli is cheaper (difference - $1)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (7 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.