Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Mustard Greens Raw
  5. Compare
  6. Mustard Greens Raw vs. Okra

Mustard Greens Raw vs. Okra — In-Depth Nutrition Comparison

Compare

How are mustard Greens Raw and okra different?

  • Mustard Greens Raw are richer in vitamin K, vitamin C, vitamin A, iron, vitamin E, and copper, while okra is higher in folate, vitamin B1, and magnesium.
  • Mustard Greens Raw cover your daily need for vitamin K, 188% more than okra.
  • Mustard Greens Raw contain 7 times more vitamin E than okra. Mustard Greens Raw contain 2.01mg of vitamin E, while okra contains 0.27mg.

Mustard greens, raw and Okra, raw types were used in this article.

Infographic

Mustard Greens Raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Okra
Okra
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 25% 26% 23% 36% 16% 26% 0.91% 103% 3.8%
Contains more CalciumCalcium +40.2%
Contains more PotassiumPotassium +28.4%
Contains more IronIron +164.5%
Contains more CopperCopper +51.4%
Contains more SeleniumSelenium +28.6%
Contains more MagnesiumMagnesium +78.1%
Contains more ZincZinc +132%
Contains less SodiumSodium -65%
~equal in Phosphorus ~61mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Okra
Okra
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 77% 12% 5.4% 0% 50% 14% 19% 15% 50% 0% 78% 45% 6.7%
Contains more Vitamin CVitamin C +204.3%
Contains more Vitamin AVitamin A +319.4%
Contains more Vitamin EVitamin E +644.4%
Contains more Vitamin B2Vitamin B2 +83.3%
Contains more Vitamin KVitamin K +722.7%
Contains more Vitamin B1Vitamin B1 +150%
Contains more Vitamin B3Vitamin B3 +25%
Contains more Vitamin B5Vitamin B5 +16.7%
Contains more Vitamin B6Vitamin B6 +19.4%
Contains more FolateFolate +400%
Contains more CholineCholine +2360%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Okra DV% diff.
Vitamin K 257.5µg 31.3µg 189%
Vitamin C 70mg 23mg 52%
Manganese 0.788mg 34%
Iron 1.64mg 0.62mg 13%
Vitamin A 151µg 36µg 13%
Vitamin E 2.01mg 0.27mg 12%
Folate 12µg 60µg 12%
Vitamin B1 0.08mg 0.2mg 10%
Magnesium 32mg 57mg 6%
Copper 0.165mg 0.109mg 6%
Vitamin B2 0.11mg 0.06mg 4%
Calcium 115mg 82mg 3%
Potassium 384mg 299mg 3%
Vitamin B6 0.18mg 0.215mg 3%
Zinc 0.25mg 0.58mg 3%
Protein 2.86g 1.93g 2%
Choline 0.5mg 12.3mg 2%
Vitamin B5 0.21mg 0.245mg 1%
Vitamin B3 0.8mg 1mg 1%
Fructose 0.57g 1%
Carbs 4.67g 7.45g 1%
Sodium 20mg 7mg 1%
Calories 27kcal 33kcal 0%
Fats 0.42g 0.19g 0%
Net carbs 1.47g 4.25g N/A
Sugar 1.32g 1.48g N/A
Fiber 3.2g 3.2g 0%
Starch 0.34g 0%
Phosphorus 58mg 61mg 0%
Selenium 0.9µg 0.7µg 0%
Saturated fat 0.01g 0.026g 0%
Monounsaturated fat 0.092g 0.017g 0%
Polyunsaturated fat 0.038g 0.027g 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Okra
Okra
1
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 ProteinProtein +48.2%
Contains more FatsFats +121.1%
Contains more OtherOther +58.8%
Contains more CarbsCarbs +59.5%
~equal in Water ~89.58g

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Okra
Okra
0
37% 24% 39%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.017 g
Polyunsaturated fat: Poly. Fat 0.027 g
Contains less Sat. FatSaturated fat -61.5%
Contains more Mono. FatMonounsaturated fat +441.2%
Contains more Poly. FatPolyunsaturated fat +40.7%

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. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.