Mustard vs. Okra — In-Depth Nutrition Comparison
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The main differences between mustard and okra
- Mustard is richer in selenium, iron, and phosphorus, yet okra is richer in vitamin C, vitamin K, manganese, folate, vitamin A, and vitamin B6.
- Daily need coverage for selenium for mustard is 60% higher.
- Mustard contains 158 times more sodium than okra. Mustard contains 1104mg of sodium, while okra contains 7mg.
Food types used in this article are Mustard, prepared, yellow and Okra, raw.
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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 | +159.7% |
| Contains more PhosphorusPhosphorus | +77% |
| Contains more SeleniumSelenium | +4685.7% |
| Contains more MagnesiumMagnesium | +18.8% |
| Contains more CalciumCalcium | +30.2% |
| Contains more PotassiumPotassium | +96.7% |
| Contains more CopperCopper | +47.3% |
| Contains less SodiumSodium | -99.4% |
| Contains more ManganeseManganese | +86.7% |
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 EVitamin E | +33.3% |
| Contains more Vitamin B2Vitamin B2 | +16.7% |
| Contains more CholineCholine | +82.1% |
| Contains more Vitamin CVitamin C | +7566.7% |
| Contains more Vitamin AVitamin A | +620% |
| Contains more Vitamin B1Vitamin B1 | +13% |
| Contains more Vitamin B3Vitamin B3 | +77% |
| Contains more Vitamin B6Vitamin B6 | +207.1% |
| Contains more Vitamin KVitamin K | +2135.7% |
| Contains more FolateFolate | +757.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +93.8% |
| Contains more FatsFats | +1657.9% |
| Contains more OtherOther | +296.5% |
| Contains more CarbsCarbs | +27.8% |
~equal in
Water
~89.58g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +12735.3% |
| Contains more Poly. FatPolyunsaturated fat | +2766.7% |
| Contains less Sat. FatSaturated fat | -87.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +88.2% |
| Contains more GlucoseGlucose | +46.9% |
| Contains more SucroseSucrose | +185.7% |
| Contains more FructoseFructose | +147.8% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
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 Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 33.5µg | 0.7µg | 60% |
| Sodium | 1104mg | 7mg | 48% |
| Vitamin C | 0.3mg | 23mg | 25% |
| Vitamin K | 1.4µg | 31.3µg | 25% |
| Manganese | 0.422mg | 0.788mg | 16% |
| Folate | 7µg | 60µg | 13% |
| Iron | 1.61mg | 0.62mg | 12% |
| Vitamin B6 | 0.07mg | 0.215mg | 11% |
| Phosphorus | 108mg | 61mg | 7% |
| Fats | 3.34g | 0.19g | 5% |
| Polyunsaturated fat | 0.774g | 0.027g | 5% |
| Monounsaturated fat | 2.182g | 0.017g | 5% |
| Potassium | 152mg | 299mg | 4% |
| Protein | 3.74g | 1.93g | 4% |
| Copper | 0.074mg | 0.109mg | 4% |
| Vitamin A | 5µg | 36µg | 3% |
| Vitamin B3 | 0.565mg | 1mg | 3% |
| Fiber | 4g | 3.2g | 3% |
| Choline | 22.4mg | 12.3mg | 2% |
| Calcium | 63mg | 82mg | 2% |
| Magnesium | 48mg | 57mg | 2% |
| Vitamin B1 | 0.177mg | 0.2mg | 2% |
| Saturated fat | 0.214g | 0.026g | 1% |
| Calories | 60kcal | 33kcal | 1% |
| Vitamin B2 | 0.07mg | 0.06mg | 1% |
| Vitamin E | 0.36mg | 0.27mg | 1% |
| Zinc | 0.64mg | 0.58mg | 1% |
| Carbs | 5.83g | 7.45g | 1% |
| Net carbs | 1.83g | 4.25g | N/A |
| Sugar | 0.92g | 1.48g | N/A |
| Starch | 0.64g | 0.34g | 0% |
| Vitamin B5 | 0.254mg | 0.245mg | 0% |
| Trans fat | 0.009g | 0g | N/A |
| Tryptophan | 0.009mg | 0.017mg | 0% |
| Threonine | 0.167mg | 0.065mg | 0% |
| Isoleucine | 0.146mg | 0.069mg | 0% |
| Leucine | 0.292mg | 0.105mg | 0% |
| Lysine | 0.264mg | 0.081mg | 0% |
| Methionine | 0.076mg | 0.021mg | 0% |
| Phenylalanine | 0.161mg | 0.065mg | 0% |
| Valine | 0.189mg | 0.091mg | 0% |
| Histidine | 0.119mg | 0.031mg | 0% |
| Fructose | 0.23g | 0.57g | 0% |
| Omega-3 - ALA | 0.373g | N/A | |
| Omega-3 - Eicosatrienoic acid | 0.018g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.01g | N/A | |
| Omega-6 - Linoleic acid | 0.358g | N/A |
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
10%
29%
Minerals Daily Need Coverage Score
60%
30%
Comparison summary
Which food contains less Sodium?
Okra contains less Sodium (difference - 1097mg)
Which food is lower in Saturated fat?
Okra is lower in Saturated fat (difference - 0.188g)
Which food is cheaper?
Okra is cheaper (difference - $1.1)
Which food is lower in Sugar?
Mustard is lower in Sugar (difference - 0.56g)
Which food is lower in glycemic index?
Mustard is lower in glycemic index (difference - 32)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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?
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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.