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  6. Kale vs. Okra

Kale vs. Okra — In-Depth Nutrition Comparison

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Important differences between Kale and Okra

  • Kale has more Vitamin K, Vitamin A RAE, Vitamin C, and Copper, however, Okra has more Manganese, Vitamin B1, Folate, Magnesium, and Vitamin B6.
  • Kale's daily need coverage for Vitamin K is 655% more.
  • Kale has 19 times more Vitamin A RAE than Okra. Kale has 681µg of Vitamin A RAE, while Okra has 36µg.

The food varieties used in the comparison are Kale, cooked, boiled, drained, without salt and Okra, raw.

Infographic

Kale 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.
Kale
Kale
3
:
7
Okra
Okra
Contains more Iron +45.2%
Contains more Copper +43.1%
Contains more Selenium +28.6%
Contains more Calcium +13.9%
Contains more Magnesium +216.7%
Contains more Phosphorus +117.9%
Contains more Potassium +31.1%
Contains less Sodium -69.6%
Contains more Zinc +141.7%
Contains more Manganese +89.4%
Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 21% 3% 7% 53% 55% 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 +45.2%
Contains more Copper +43.1%
Contains more Selenium +28.6%
Contains more Calcium +13.9%
Contains more Magnesium +216.7%
Contains more Phosphorus +117.9%
Contains more Potassium +31.1%
Contains less Sodium -69.6%
Contains more Zinc +141.7%
Contains more Manganese +89.4%

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.
Kale
Kale
5
:
5
Okra
Okra
Contains more Vitamin A +1802.4%
Contains more Vitamin E +214.8%
Contains more Vitamin C +78.3%
Contains more Vitamin B2 +16.7%
Contains more Vitamin K +2510.2%
Contains more Vitamin B1 +277.4%
Contains more Vitamin B3 +100%
Contains more Vitamin B5 +400%
Contains more Vitamin B6 +55.8%
Contains more Folate +361.5%
Kale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 818% 17% 0% 137% 14% 17% 10% 3% 32% 10% 0% 2043%
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 +1802.4%
Contains more Vitamin E +214.8%
Contains more Vitamin C +78.3%
Contains more Vitamin B2 +16.7%
Contains more Vitamin K +2510.2%
Contains more Vitamin B1 +277.4%
Contains more Vitamin B3 +100%
Contains more Vitamin B5 +400%
Contains more Vitamin B6 +55.8%
Contains more Folate +361.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kale
Kale
3
:
2
Okra
Okra
Contains more Fats +110.5%
Contains more Carbs +32.3%
Equal in Protein - 1.93
Equal in Water - 89.58
Equal in Other - 0.85
Kale
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 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 Fats +110.5%
Contains more Carbs +32.3%
Equal in Protein - 1.93
Equal in Water - 89.58
Equal in Other - 0.85

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kale
Kale
2
:
1
Okra
Okra
Contains more Monounsaturated Fat +76.5%
Contains more Polyunsaturated fat +614.8%
Contains less Saturated Fat -50%
Kale
19% 11% 70%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.193 g
Okra
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Contains more Monounsaturated Fat +76.5%
Contains more Polyunsaturated fat +614.8%
Contains less Saturated Fat -50%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kale 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 Kale Okra Opinion
Net carbs 3.63g 4.25g Okra
Protein 1.9g 1.93g Okra
Fats 0.4g 0.19g Kale
Carbs 5.63g 7.45g Okra
Calories 28kcal 33kcal Okra
Starch 0.34g Okra
Fructose 0.57g Okra
Sugar 1.25g 1.48g Kale
Fiber 2g 3.2g Okra
Calcium 72mg 82mg Okra
Iron 0.9mg 0.62mg Kale
Magnesium 18mg 57mg Okra
Phosphorus 28mg 61mg Okra
Potassium 228mg 299mg Okra
Sodium 23mg 7mg Okra
Zinc 0.24mg 0.58mg Okra
Copper 0.156mg 0.109mg Kale
Manganese 0.416mg 0.788mg Okra
Selenium 0.9µg 0.7µg Kale
Vitamin A 13621IU 716IU Kale
Vitamin A RAE 681µg 36µg Kale
Vitamin E 0.85mg 0.27mg Kale
Vitamin C 41mg 23mg Kale
Vitamin B1 0.053mg 0.2mg Okra
Vitamin B2 0.07mg 0.06mg Kale
Vitamin B3 0.5mg 1mg Okra
Vitamin B5 0.049mg 0.245mg Okra
Vitamin B6 0.138mg 0.215mg Okra
Folate 13µg 60µg Okra
Vitamin K 817µg 31.3µg Kale
Tryptophan 0.023mg 0.017mg Kale
Threonine 0.085mg 0.065mg Kale
Isoleucine 0.114mg 0.069mg Kale
Leucine 0.133mg 0.105mg Kale
Lysine 0.114mg 0.081mg Kale
Methionine 0.018mg 0.021mg Okra
Phenylalanine 0.097mg 0.065mg Kale
Valine 0.104mg 0.091mg Kale
Histidine 0.04mg 0.031mg Kale
Saturated Fat 0.052g 0.026g Okra
Monounsaturated Fat 0.03g 0.017g Kale
Polyunsaturated fat 0.193g 0.027g Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kale 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
258%
Kale
33%
Okra
Minerals Daily Need Coverage Score
22%
Kale
30%
Okra

Comparison summary

Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.026g)
Which food is lower in Sugar?
Kale
Kale is lower in Sugar (difference - 0.23g)
Which food is lower in glycemic index?
Kale
Kale is lower in glycemic index (difference - 0)
Which food is cheaper?
Kale
Kale 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. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/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.