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  6. Okra vs. Chard

Okra vs. Chard — In-Depth Nutrition Comparison

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What are the main differences between Okra and Chard?

  • Okra is richer in Manganese, Vitamin B1, Folate, and Vitamin B6, while Chard is higher in Vitamin K, Vitamin A RAE, Iron, Vitamin E , and Potassium.
  • Chard's daily need coverage for Vitamin K is 247% higher.
  • Chard has 7 times less Folate than Okra. Okra has 60µg of Folate, while Chard has 9µg.
  • Okra is lower in Sodium.

We used Okra, raw and Chard, swiss, cooked, boiled, drained, without salt types in this comparison.

Infographic

Okra vs Chard 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.
Okra
Okra
5
:
5
Chard
Chard
Contains more Calcium +41.4%
Contains more Phosphorus +84.8%
Contains less Sodium -96.1%
Contains more Zinc +75.8%
Contains more Manganese +135.9%
Contains more Iron +264.5%
Contains more Magnesium +50.9%
Contains more Potassium +83.6%
Contains more Copper +49.5%
Contains more Selenium +28.6%
Okra
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Chard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 5%
Contains more Calcium +41.4%
Contains more Phosphorus +84.8%
Contains less Sodium -96.1%
Contains more Zinc +75.8%
Contains more Manganese +135.9%
Contains more Iron +264.5%
Contains more Magnesium +50.9%
Contains more Potassium +83.6%
Contains more Copper +49.5%
Contains more Selenium +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.
Okra
Okra
6
:
4
Chard
Chard
Contains more Vitamin C +27.8%
Contains more Vitamin B1 +488.2%
Contains more Vitamin B3 +177.8%
Contains more Vitamin B5 +50.3%
Contains more Vitamin B6 +152.9%
Contains more Folate +566.7%
Contains more Vitamin A +755.3%
Contains more Vitamin E +600%
Contains more Vitamin B2 +43.3%
Contains more Vitamin K +945.7%
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%
Chard
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 368% 38% 0% 60% 9% 20% 7% 10% 20% 7% 0% 819%
Contains more Vitamin C +27.8%
Contains more Vitamin B1 +488.2%
Contains more Vitamin B3 +177.8%
Contains more Vitamin B5 +50.3%
Contains more Vitamin B6 +152.9%
Contains more Folate +566.7%
Contains more Vitamin A +755.3%
Contains more Vitamin E +600%
Contains more Vitamin B2 +43.3%
Contains more Vitamin K +945.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
Okra
3
:
2
Chard
Chard
Contains more Fats +137.5%
Contains more Carbs +80.4%
Contains more Other +48.2%
Equal in Protein - 1.88
Equal in Water - 92.65
Okra
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
Chard
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
Contains more Fats +137.5%
Contains more Carbs +80.4%
Contains more Other +48.2%
Equal in Protein - 1.88
Equal in Water - 92.65

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okra
Okra
1
:
2
Chard
Chard
Contains less Saturated Fat -53.8%
Equal in Monounsaturated Fat - 0.016
Equal in Polyunsaturated fat - 0.028
Okra
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Chard
21% 29% 50%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.028 g
Contains less Saturated Fat -53.8%
Equal in Monounsaturated Fat - 0.016
Equal in Polyunsaturated fat - 0.028

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Okra Chard
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat 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 Okra Chard Opinion
Net carbs 4.25g 2.03g Okra
Protein 1.93g 1.88g Okra
Fats 0.19g 0.08g Okra
Carbs 7.45g 4.13g Okra
Calories 33kcal 20kcal Okra
Starch 0.34g Okra
Fructose 0.57g Okra
Sugar 1.48g 1.1g Chard
Fiber 3.2g 2.1g Okra
Calcium 82mg 58mg Okra
Iron 0.62mg 2.26mg Chard
Magnesium 57mg 86mg Chard
Phosphorus 61mg 33mg Okra
Potassium 299mg 549mg Chard
Sodium 7mg 179mg Okra
Zinc 0.58mg 0.33mg Okra
Copper 0.109mg 0.163mg Chard
Manganese 0.788mg 0.334mg Okra
Selenium 0.7µg 0.9µg Chard
Vitamin A 716IU 6124IU Chard
Vitamin A RAE 36µg 306µg Chard
Vitamin E 0.27mg 1.89mg Chard
Vitamin C 23mg 18mg Okra
Vitamin B1 0.2mg 0.034mg Okra
Vitamin B2 0.06mg 0.086mg Chard
Vitamin B3 1mg 0.36mg Okra
Vitamin B5 0.245mg 0.163mg Okra
Vitamin B6 0.215mg 0.085mg Okra
Folate 60µg 9µg Okra
Vitamin K 31.3µg 327.3µg Chard
Tryptophan 0.017mg 0.018mg Chard
Threonine 0.065mg 0.086mg Chard
Isoleucine 0.069mg 0.154mg Chard
Leucine 0.105mg 0.135mg Chard
Lysine 0.081mg 0.103mg Chard
Methionine 0.021mg 0.02mg Okra
Phenylalanine 0.065mg 0.114mg Chard
Valine 0.091mg 0.114mg Chard
Histidine 0.031mg 0.038mg Chard
Saturated Fat 0.026g 0.012g Chard
Monounsaturated Fat 0.017g 0.016g Okra
Polyunsaturated fat 0.027g 0.028g Chard

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Chard
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
33%
Okra
113%
Chard
Minerals Daily Need Coverage Score
30%
Okra
36%
Chard

Comparison summary

Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 172mg)
Which food is lower in Sugar?
Chard
Chard is lower in Sugar (difference - 0.38g)
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.014g)
Which food is lower in glycemic index?
Chard
Chard is lower in glycemic index (difference - 32)
Which food is cheaper?
Chard
Chard 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. Okra - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169260/nutrients
  2. Chard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/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.