Okra vs. Chard, swiss, cooked, boiled, drained, with salt — In-Depth Nutrition Comparison
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Summary of differences between Okra and Chard, swiss, cooked, boiled, drained, with salt
- Okra has more Manganese, Vitamin B1, Folate, and Vitamin B6, however, Chard, swiss, cooked, boiled, drained, with salt is higher in Vitamin K, Vitamin A, Iron, Vitamin E, and Potassium.
- Chard, swiss, cooked, boiled, drained, with salt covers your daily need of Vitamin K 247% more than Okra.
- Okra has 7 times more Folate than Chard, swiss, cooked, boiled, drained, with salt. While Okra has 60µg of Folate, Chard, swiss, cooked, boiled, drained, with salt has only 9µg.
- Okra has less Sodium.
These are the specific foods used in this comparison Okra, raw and Chard, swiss, cooked, boiled, drained, with salt.
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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 CalciumCalcium | +41.4% |
| Contains more ZincZinc | +75.8% |
| Contains more PhosphorusPhosphorus | +84.8% |
| Contains less SodiumSodium | -98.3% |
| Contains more ManganeseManganese | +135.9% |
| Contains more MagnesiumMagnesium | +50.9% |
| Contains more PotassiumPotassium | +83.6% |
| Contains more IronIron | +264.5% |
| Contains more CopperCopper | +49.5% |
| Contains more SeleniumSelenium | +28.6% |
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 | +27.8% |
| Contains more Vitamin B1Vitamin B1 | +488.2% |
| Contains more Vitamin B3Vitamin B3 | +177.8% |
| Contains more Vitamin B5Vitamin B5 | +50.3% |
| Contains more Vitamin B6Vitamin B6 | +152.9% |
| Contains more FolateFolate | +566.7% |
| Contains more Vitamin AVitamin A | +755.3% |
| Contains more Vitamin EVitamin E | +600% |
| Contains more Vitamin B2Vitamin B2 | +43.3% |
| Contains more Vitamin KVitamin K | +945.7% |
| Contains more CholineCholine | +133.3% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.93 g
Fats:
0.19 g
Carbs:
7.45 g
Water:
89.58 g
Other:
0.85 g
Protein:
1.88 g
Fats:
0.08 g
Carbs:
4.13 g
Water:
92.65 g
Other:
1.26 g
| Contains more FatsFats | +137.5% |
| Contains more CarbsCarbs | +80.4% |
| Contains more OtherOther | +48.2% |
~equal in
Protein
~1.88g
~equal in
Water
~92.65g
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 Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 33kcal | 20kcal |
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| Protein | 1.93g | 1.88g |
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| Fats | 0.19g | 0.08g |
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| Vitamin C | 23mg | 18mg |
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| Net carbs | 4.25g | 2.03g |
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| Carbs | 7.45g | 4.13g |
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| Magnesium | 57mg | 86mg |
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| Calcium | 82mg | 58mg |
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| Potassium | 299mg | 549mg |
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| Iron | 0.62mg | 2.26mg |
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| Sugar | 1.48g | 1.1g |
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| Fiber | 3.2g | 2.1g |
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| Copper | 0.109mg | 0.163mg |
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| Zinc | 0.58mg | 0.33mg |
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| Starch | 0.34g |
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| Phosphorus | 61mg | 33mg |
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| Sodium | 7mg | 415mg |
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| Vitamin A | 716IU | 6124IU |
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| Vitamin A | 36µg | 306µg |
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| Vitamin E | 0.27mg | 1.89mg |
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| Manganese | 0.788mg | 0.334mg |
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| Selenium | 0.7µg | 0.9µg |
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| Vitamin B1 | 0.2mg | 0.034mg |
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| Vitamin B2 | 0.06mg | 0.086mg |
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| Vitamin B3 | 1mg | 0.36mg |
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| Vitamin B5 | 0.245mg | 0.163mg |
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| Vitamin B6 | 0.215mg | 0.085mg |
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| Vitamin K | 31.3µg | 327.3µg |
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| Folate | 60µg | 9µg |
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| Choline | 12.3mg | 28.7mg |
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| Saturated Fat | 0.026g |
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| Monounsaturated Fat | 0.017g |
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| Polyunsaturated fat | 0.027g |
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| Tryptophan | 0.017mg | 0.018mg |
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| Threonine | 0.065mg | 0.086mg |
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| Isoleucine | 0.069mg | 0.154mg |
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| Leucine | 0.105mg | 0.135mg |
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| Lysine | 0.081mg | 0.103mg |
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| Methionine | 0.021mg | 0.02mg |
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| Phenylalanine | 0.065mg | 0.114mg |
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| Valine | 0.091mg | 0.114mg |
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| Histidine | 0.031mg | 0.038mg |
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| Fructose | 0.57g |
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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
31%
105%
Minerals Daily Need Coverage Score
30%
39%
Comparison summary
Which food contains less Sodium?
Okra contains less Sodium (difference - 408mg)
Which food is lower in Sugar?
Chard, swiss, cooked, boiled, drained, with salt is lower in Sugar (difference - 0.38g)
Which food is lower in Saturated Fat?
Chard, swiss, cooked, boiled, drained, with salt is lower in Saturated Fat (difference - 0.026g)
Which food is lower in glycemic index?
Chard, swiss, cooked, boiled, drained, with salt is lower in glycemic index (difference - 32)
Which food is cheaper?
Chard, swiss, cooked, boiled, drained, with salt is cheaper (difference - $1)
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.