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  6. Collard Greens vs. Okra

Collard Greens vs. Okra — In-Depth Nutrition Comparison

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Significant differences between Collard Greens and Okra

  • Collard Greens has more Vitamin K, Vitamin A RAE, Iron, and Calcium, however, Okra is richer in Vitamin B1, Manganese, Folate, Magnesium, Vitamin B6, and Copper.
  • Collard Greens covers your daily Vitamin K needs 313% more than Okra.
  • Okra has 11 times less Vitamin A RAE than Collard Greens. Collard Greens has 380µg of Vitamin A RAE, while Okra has 36µg.

Specific food types used in this comparison are Collards, cooked, boiled, drained, without salt and Okra, raw.

Infographic

Collard Greens 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.
Collard Greens
Collard Greens
2
:
8
Okra
Okra
Contains more Calcium +72%
Contains more Iron +82.3%
Contains more Magnesium +171.4%
Contains more Phosphorus +90.6%
Contains more Potassium +155.6%
Contains less Sodium -53.3%
Contains more Zinc +152.2%
Contains more Copper +113.7%
Contains more Manganese +54.5%
Contains more Selenium +40%
Collard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 43% 15% 14% 11% 2% 7% 17% 67% 3%
Okra
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Contains more Calcium +72%
Contains more Iron +82.3%
Contains more Magnesium +171.4%
Contains more Phosphorus +90.6%
Contains more Potassium +155.6%
Contains less Sodium -53.3%
Contains more Zinc +152.2%
Contains more Copper +113.7%
Contains more Manganese +54.5%
Contains more Selenium +40%

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.
Collard Greens
Collard Greens
4
:
6
Okra
Okra
Contains more Vitamin A +961.5%
Contains more Vitamin E +225.9%
Contains more Vitamin B2 +76.7%
Contains more Vitamin K +1199%
Contains more Vitamin C +26.4%
Contains more Vitamin B1 +400%
Contains more Vitamin B3 +73.9%
Contains more Vitamin B5 +12.4%
Contains more Vitamin B6 +68%
Contains more Folate +275%
Collard Greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 456% 18% 0% 61% 10% 25% 11% 14% 30% 12% 0% 1017%
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 +961.5%
Contains more Vitamin E +225.9%
Contains more Vitamin B2 +76.7%
Contains more Vitamin K +1199%
Contains more Vitamin C +26.4%
Contains more Vitamin B1 +400%
Contains more Vitamin B3 +73.9%
Contains more Vitamin B5 +12.4%
Contains more Vitamin B6 +68%
Contains more Folate +275%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Collard Greens
Collard Greens
3
:
2
Okra
Okra
Contains more Protein +40.4%
Contains more Fats +278.9%
Contains more Carbs +31.9%
Contains more Other +14.9%
Equal in Water - 89.58
Collard Greens
3% 6% 90%
Protein: 2.71 g
Fats: 0.72 g
Carbs: 5.65 g
Water: 90.18 g
Other: 0.74 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 Protein +40.4%
Contains more Fats +278.9%
Contains more Carbs +31.9%
Contains more Other +14.9%
Equal in Water - 89.58

Fat Type Comparison

Fat type breakdown side-by-side comparison
Collard Greens
Collard Greens
2
:
1
Okra
Okra
Contains more Monounsaturated Fat +52.9%
Contains more Polyunsaturated fat +540.7%
Contains less Saturated Fat -44.7%
Collard Greens
19% 11% 70%
Saturated Fat: 0.047 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.173 g
Okra
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Contains more Monounsaturated Fat +52.9%
Contains more Polyunsaturated fat +540.7%
Contains less Saturated Fat -44.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Collard Greens Okra Opinion
Net carbs 1.65g 4.25g Okra
Protein 2.71g 1.93g Collard Greens
Fats 0.72g 0.19g Collard Greens
Carbs 5.65g 7.45g Okra
Calories 33kcal 33kcal
Starch 0.34g Okra
Fructose 0.57g Okra
Sugar 0.4g 1.48g Collard Greens
Fiber 4g 3.2g Collard Greens
Calcium 141mg 82mg Collard Greens
Iron 1.13mg 0.62mg Collard Greens
Magnesium 21mg 57mg Okra
Phosphorus 32mg 61mg Okra
Potassium 117mg 299mg Okra
Sodium 15mg 7mg Okra
Zinc 0.23mg 0.58mg Okra
Copper 0.051mg 0.109mg Okra
Manganese 0.51mg 0.788mg Okra
Selenium 0.5µg 0.7µg Okra
Vitamin A 7600IU 716IU Collard Greens
Vitamin A RAE 380µg 36µg Collard Greens
Vitamin E 0.88mg 0.27mg Collard Greens
Vitamin C 18.2mg 23mg Okra
Vitamin B1 0.04mg 0.2mg Okra
Vitamin B2 0.106mg 0.06mg Collard Greens
Vitamin B3 0.575mg 1mg Okra
Vitamin B5 0.218mg 0.245mg Okra
Vitamin B6 0.128mg 0.215mg Okra
Folate 16µg 60µg Okra
Vitamin K 406.6µg 31.3µg Collard Greens
Tryptophan 0.027mg 0.017mg Collard Greens
Threonine 0.074mg 0.065mg Collard Greens
Isoleucine 0.086mg 0.069mg Collard Greens
Leucine 0.13mg 0.105mg Collard Greens
Lysine 0.101mg 0.081mg Collard Greens
Methionine 0.028mg 0.021mg Collard Greens
Phenylalanine 0.075mg 0.065mg Collard Greens
Valine 0.104mg 0.091mg Collard Greens
Histidine 0.04mg 0.031mg Collard Greens
Saturated Fat 0.047g 0.026g Okra
Monounsaturated Fat 0.026g 0.017g Collard Greens
Polyunsaturated fat 0.173g 0.027g Collard Greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Collard Greens Okra
Low Fats diet ok
Low Carbs diet ok
Low Calories diet Equal
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
138%
Collard Greens
33%
Okra
Minerals Daily Need Coverage Score
22%
Collard Greens
30%
Okra

Comparison summary

Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.021g)
Which food is richer in minerals?
Okra
Okra is relatively richer in minerals
Which food is lower in Sugar?
Collard Greens
Collard Greens is lower in Sugar (difference - 1.08g)
Which food is lower in glycemic index?
Collard Greens
Collard Greens is lower in glycemic index (difference - 0)
Which food is cheaper?
Collard Greens
Collard Greens is cheaper (difference - $1)
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

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. Collard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170407/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.