Okra vs. Chard raw — In-Depth Nutrition Comparison
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A recap on differences between okra and chard raw
- Okra is higher in manganese, vitamin B1, folate, and vitamin B6, yet chard raw is higher in vitamin K, vitamin A, iron, vitamin E, and copper.
- Chard raw covers your daily vitamin K needs 666% more than okra.
- Okra contains 5 times more vitamin B1 than chard raw. While okra contains 0.2mg of vitamin B1, chard raw contains only 0.04mg.
- The amount of sodium in okra is lower.
Food varieties used in this article are Okra, raw and Chard, swiss, 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 CalciumCalcium | +60.8% |
| Contains more ZincZinc | +61.1% |
| Contains more PhosphorusPhosphorus | +32.6% |
| Contains less SodiumSodium | -96.7% |
| Contains more ManganeseManganese | +115.3% |
| Contains more MagnesiumMagnesium | +42.1% |
| Contains more PotassiumPotassium | +26.8% |
| Contains more IronIron | +190.3% |
| Contains more CopperCopper | +64.2% |
| 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 B1Vitamin B1 | +400% |
| Contains more Vitamin B3Vitamin B3 | +150% |
| Contains more Vitamin B5Vitamin B5 | +42.4% |
| Contains more Vitamin B6Vitamin B6 | +117.2% |
| Contains more FolateFolate | +328.6% |
| Contains more Vitamin CVitamin C | +30.4% |
| Contains more Vitamin AVitamin A | +750% |
| Contains more Vitamin EVitamin E | +600% |
| Contains more Vitamin B2Vitamin B2 | +50% |
| Contains more Vitamin KVitamin K | +2551.8% |
| Contains more CholineCholine | +46.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 31.3µg | 830µg | 666% |
| Vitamin A | 36µg | 306µg | 30% |
| Manganese | 0.788mg | 0.366mg | 18% |
| Iron | 0.62mg | 1.8mg | 15% |
| Vitamin B1 | 0.2mg | 0.04mg | 13% |
| Folate | 60µg | 14µg | 12% |
| Vitamin E | 0.27mg | 1.89mg | 11% |
| Sodium | 7mg | 213mg | 9% |
| Vitamin B6 | 0.215mg | 0.099mg | 9% |
| Copper | 0.109mg | 0.179mg | 8% |
| Vitamin C | 23mg | 30mg | 8% |
| Fiber | 3.2g | 1.6g | 6% |
| Magnesium | 57mg | 81mg | 6% |
| Vitamin B3 | 1mg | 0.4mg | 4% |
| Calcium | 82mg | 51mg | 3% |
| Potassium | 299mg | 379mg | 2% |
| Vitamin B2 | 0.06mg | 0.09mg | 2% |
| Zinc | 0.58mg | 0.36mg | 2% |
| Phosphorus | 61mg | 46mg | 2% |
| Vitamin B5 | 0.245mg | 0.172mg | 1% |
| Choline | 12.3mg | 18mg | 1% |
| Calories | 33kcal | 19kcal | 1% |
| Fructose | 0.57g | 1% | |
| Carbs | 7.45g | 3.74g | 1% |
| Protein | 1.93g | 1.8g | 0% |
| Fats | 0.19g | 0.2g | 0% |
| Net carbs | 4.25g | 2.14g | N/A |
| Sugar | 1.48g | 1.1g | N/A |
| Starch | 0.34g | 0% | |
| Selenium | 0.7µg | 0.9µg | 0% |
| Saturated fat | 0.026g | 0.03g | 0% |
| Monounsaturated fat | 0.017g | 0.04g | 0% |
| Polyunsaturated fat | 0.027g | 0.07g | 0% |
| Tryptophan | 0.017mg | 0.017mg | 0% |
| Threonine | 0.065mg | 0.083mg | 0% |
| Isoleucine | 0.069mg | 0.147mg | 0% |
| Leucine | 0.105mg | 0.13mg | 0% |
| Lysine | 0.081mg | 0.099mg | 0% |
| Methionine | 0.021mg | 0.019mg | 0% |
| Phenylalanine | 0.065mg | 0.11mg | 0% |
| Valine | 0.091mg | 0.11mg | 0% |
| Histidine | 0.031mg | 0.036mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +99.2% |
| Contains more OtherOther | +88.2% |
~equal in
Protein
~1.8g
~equal in
Fats
~0.2g
~equal in
Water
~92.66g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -13.3% |
| Contains more Mono. FatMonounsaturated fat | +135.3% |
| Contains more Poly. FatPolyunsaturated fat | +159.3% |