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  6. Dandelion greens vs. Okra

Dandelion greens vs. Okra — In-Depth Nutrition Comparison

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A recap on differences between Dandelion greens and Okra

  • Dandelion greens are higher in Vitamin K, Vitamin A RAE, Iron, Vitamin E , Vitamin B2, Vitamin C, Calcium, and Copper, yet Okra is higher in Manganese, and Folate.
  • Dandelion greens covers your daily Vitamin K needs 623% more than Okra.
  • Dandelion greens contain 14 times more Vitamin A RAE than Okra. While Dandelion greens contain 508µg of Vitamin A RAE, Okra contains only 36µg.

Food varieties used in this article are Dandelion greens, raw and Okra, raw.

Infographic

Dandelion 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.
Dandelion greens
Dandelion greens
5
:
5
Okra
Okra
Contains more Calcium +128%
Contains more Iron +400%
Contains more Potassium +32.8%
Contains more Copper +56.9%
Contains more Magnesium +58.3%
Contains less Sodium -90.8%
Contains more Zinc +41.5%
Contains more Manganese +130.4%
Contains more Selenium +40%
Equal in Phosphorus - 61
Dandelion greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 57% 117% 26% 29% 36% 10% 12% 57% 45% 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 +128%
Contains more Iron +400%
Contains more Potassium +32.8%
Contains more Copper +56.9%
Contains more Magnesium +58.3%
Contains less Sodium -90.8%
Contains more Zinc +41.5%
Contains more Manganese +130.4%
Contains more Selenium +40%
Equal in Phosphorus - 61

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.
Dandelion greens
Dandelion greens
6
:
4
Okra
Okra
Contains more Vitamin A +1319.1%
Contains more Vitamin E +1174.1%
Contains more Vitamin C +52.2%
Contains more Vitamin B2 +333.3%
Contains more Vitamin B6 +16.7%
Contains more Vitamin K +2386.9%
Contains more Vitamin B3 +24.1%
Contains more Vitamin B5 +191.7%
Contains more Folate +122.2%
Equal in Vitamin B1 - 0.2
Dandelion greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 610% 69% 0% 117% 48% 60% 16% 6% 58% 21% 0% 1946%
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 +1319.1%
Contains more Vitamin E +1174.1%
Contains more Vitamin C +52.2%
Contains more Vitamin B2 +333.3%
Contains more Vitamin B6 +16.7%
Contains more Vitamin K +2386.9%
Contains more Vitamin B3 +24.1%
Contains more Vitamin B5 +191.7%
Contains more Folate +122.2%
Equal in Vitamin B1 - 0.2

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dandelion greens
Dandelion greens
4
:
1
Okra
Okra
Contains more Protein +39.9%
Contains more Fats +268.4%
Contains more Carbs +23.5%
Contains more Other +111.8%
Equal in Water - 89.58
Dandelion greens
3% 9% 86% 2%
Protein: 2.7 g
Fats: 0.7 g
Carbs: 9.2 g
Water: 85.6 g
Other: 1.8 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 +39.9%
Contains more Fats +268.4%
Contains more Carbs +23.5%
Contains more Other +111.8%
Equal in Water - 89.58

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dandelion greens
Dandelion greens
1
:
2
Okra
Okra
Contains more Polyunsaturated fat +1033.3%
Contains less Saturated Fat -84.7%
Contains more Monounsaturated Fat +21.4%
Dandelion greens
35% 3% 62%
Saturated Fat: 0.17 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.306 g
Okra
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Contains more Polyunsaturated fat +1033.3%
Contains less Saturated Fat -84.7%
Contains more Monounsaturated Fat +21.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Dandelion greens Okra
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar 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 Dandelion greens Okra Opinion
Net carbs 5.7g 4.25g Dandelion greens
Protein 2.7g 1.93g Dandelion greens
Fats 0.7g 0.19g Dandelion greens
Carbs 9.2g 7.45g Dandelion greens
Calories 45kcal 33kcal Dandelion greens
Starch 0.34g Okra
Fructose 0.57g Okra
Sugar 0.71g 1.48g Dandelion greens
Fiber 3.5g 3.2g Dandelion greens
Calcium 187mg 82mg Dandelion greens
Iron 3.1mg 0.62mg Dandelion greens
Magnesium 36mg 57mg Okra
Phosphorus 66mg 61mg Dandelion greens
Potassium 397mg 299mg Dandelion greens
Sodium 76mg 7mg Okra
Zinc 0.41mg 0.58mg Okra
Copper 0.171mg 0.109mg Dandelion greens
Manganese 0.342mg 0.788mg Okra
Selenium 0.5µg 0.7µg Okra
Vitamin A 10161IU 716IU Dandelion greens
Vitamin A RAE 508µg 36µg Dandelion greens
Vitamin E 3.44mg 0.27mg Dandelion greens
Vitamin C 35mg 23mg Dandelion greens
Vitamin B1 0.19mg 0.2mg Okra
Vitamin B2 0.26mg 0.06mg Dandelion greens
Vitamin B3 0.806mg 1mg Okra
Vitamin B5 0.084mg 0.245mg Okra
Vitamin B6 0.251mg 0.215mg Dandelion greens
Folate 27µg 60µg Okra
Vitamin K 778.4µg 31.3µg Dandelion greens
Tryptophan 0.017mg Okra
Threonine 0.065mg Okra
Isoleucine 0.069mg Okra
Leucine 0.105mg Okra
Lysine 0.081mg Okra
Methionine 0.021mg Okra
Phenylalanine 0.065mg Okra
Valine 0.091mg Okra
Histidine 0.031mg Okra
Saturated Fat 0.17g 0.026g Okra
Monounsaturated Fat 0.014g 0.017g Okra
Polyunsaturated fat 0.306g 0.027g Dandelion greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dandelion greens 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
246%
Dandelion greens
33%
Okra
Minerals Daily Need Coverage Score
39%
Dandelion greens
30%
Okra

Comparison summary

Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 69mg)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.144g)
Which food is lower in Sugar?
Dandelion greens
Dandelion greens is lower in Sugar (difference - 0.77g)
Which food is lower in glycemic index?
Dandelion greens
Dandelion greens is lower in glycemic index (difference - 0)
Which food is cheaper?
Dandelion greens
Dandelion greens 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. Dandelion greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169226/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.