Mulberry vs. Okra — In-Depth Nutrition Comparison
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How are mulberries and okra different?
- Mulberries are richer in iron and vitamin C, while okra is higher in vitamin K, vitamin B1, vitamin A, folate, vitamin B6, magnesium, fiber, and copper.
- Okra covers your daily need for vitamin K, 20% more than mulberries.
- Mulberries contain 3 times more iron than okra. Mulberries contain 1.85mg of iron, while okra contains 0.62mg.
Mulberries, raw and Okra, raw types were used in this article.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more IronIron | +198.4% |
| Contains more MagnesiumMagnesium | +216.7% |
| Contains more CalciumCalcium | +110.3% |
| Contains more PotassiumPotassium | +54.1% |
| Contains more CopperCopper | +81.7% |
| Contains more ZincZinc | +383.3% |
| Contains more PhosphorusPhosphorus | +60.5% |
| Contains less SodiumSodium | -30% |
| Contains more SeleniumSelenium | +16.7% |
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.
| Contains more Vitamin CVitamin C | +58.3% |
| Contains more Vitamin EVitamin E | +222.2% |
| Contains more Vitamin B2Vitamin B2 | +68.3% |
| Contains more Vitamin AVitamin A | +3500% |
| Contains more Vitamin B1Vitamin B1 | +589.7% |
| Contains more Vitamin B3Vitamin B3 | +61.3% |
| Contains more Vitamin B6Vitamin B6 | +330% |
| Contains more Vitamin KVitamin K | +301.3% |
| Contains more FolateFolate | +900% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +105.3% |
| Contains more CarbsCarbs | +31.5% |
| Contains more ProteinProtein | +34% |
| Contains more OtherOther | +23.2% |
~equal in
Water
~89.58g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +141.2% |
| Contains more Poly. FatPolyunsaturated fat | +666.7% |
~equal in
Saturated fat
~0.026g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 0.788mg | 34% | |
| Vitamin K | 7.8µg | 31.3µg | 20% |
| Iron | 1.85mg | 0.62mg | 15% |
| Vitamin C | 36.4mg | 23mg | 15% |
| Vitamin B1 | 0.029mg | 0.2mg | 14% |
| Folate | 6µg | 60µg | 14% |
| Vitamin B6 | 0.05mg | 0.215mg | 13% |
| Magnesium | 18mg | 57mg | 9% |
| Fiber | 1.7g | 3.2g | 6% |
| Copper | 0.06mg | 0.109mg | 5% |
| Vitamin B5 | 0.245mg | 5% | |
| Calcium | 39mg | 82mg | 4% |
| Zinc | 0.12mg | 0.58mg | 4% |
| Vitamin A | 1µg | 36µg | 4% |
| Vitamin E | 0.87mg | 0.27mg | 4% |
| Potassium | 194mg | 299mg | 3% |
| Vitamin B2 | 0.101mg | 0.06mg | 3% |
| Phosphorus | 38mg | 61mg | 3% |
| Vitamin B3 | 0.62mg | 1mg | 2% |
| Polyunsaturated fat | 0.207g | 0.027g | 1% |
| Calories | 43kcal | 33kcal | 1% |
| Protein | 1.44g | 1.93g | 1% |
| Carbs | 9.8g | 7.45g | 1% |
| Fructose | 0.57g | 1% | |
| Fats | 0.39g | 0.19g | 0% |
| Net carbs | 8.1g | 4.25g | N/A |
| Sugar | 8.1g | 1.48g | N/A |
| Starch | 0.34g | 0% | |
| Sodium | 10mg | 7mg | 0% |
| Selenium | 0.6µg | 0.7µg | 0% |
| Choline | 12.3mg | 12.3mg | 0% |
| Saturated fat | 0.027g | 0.026g | 0% |
| Monounsaturated fat | 0.041g | 0.017g | 0% |
| Tryptophan | 0.017mg | 0% | |
| Threonine | 0.065mg | 0% | |
| Isoleucine | 0.069mg | 0% | |
| Leucine | 0.105mg | 0% | |
| Lysine | 0.081mg | 0% | |
| Methionine | 0.021mg | 0% | |
| Phenylalanine | 0.065mg | 0% | |
| Valine | 0.091mg | 0% | |
| Histidine | 0.031mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
17%
29%
Minerals Daily Need Coverage Score
16%
30%
Comparison summary
Which food is lower in Sugar?
Okra is lower in Sugar (difference - 6.62g)
Which food contains less Sodium?
Okra contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Okra is lower in Saturated fat (difference - 0.001g)
Which food is richer in minerals?
Okra is relatively richer in minerals
Which food is richer in vitamins?
Okra is relatively richer in vitamins
Which food is lower in glycemic index?
Mulberry is lower in glycemic index (difference - 25)
Which food is cheaper?
Mulberry is cheaper (difference - $0.6)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)