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Okra vs. Chinese broccoli — In-Depth Nutrition Comparison

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What are the differences between okra and chinese broccoli?

  • Okra is higher in manganese, vitamin B6, magnesium, vitamin B1, and copper; however, chinese broccoli is richer in vitamin K, vitamin A, folate, vitamin B2, and vitamin C.
  • Chinese broccoli's daily need coverage for vitamin K is 45% more.
  • Chinese broccoli contains 3 times less magnesium than okra. Okra contains 57mg of magnesium, while chinese broccoli contains 18mg.

We used Okra, raw and Broccoli, chinese, cooked types in this article.

Infographic

Okra vs Chinese broccoli 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
6
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
Contains more MagnesiumMagnesium +216.7%
Contains more PotassiumPotassium +14.6%
Contains more CopperCopper +78.7%
Contains more ZincZinc +48.7%
Contains more PhosphorusPhosphorus +48.8%
Contains more ManganeseManganese +198.5%
Contains more CalciumCalcium +22%
Contains more SeleniumSelenium +85.7%
~equal in Iron ~0.56mg
~equal in Sodium ~7mg

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
4
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%
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 94% 27% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
Contains more Vitamin B1Vitamin B1 +110.5%
Contains more Vitamin B3Vitamin B3 +128.8%
Contains more Vitamin B5Vitamin B5 +54.1%
Contains more Vitamin B6Vitamin B6 +207.1%
Contains more Vitamin CVitamin C +22.6%
Contains more Vitamin AVitamin A +127.8%
Contains more Vitamin EVitamin E +77.8%
Contains more Vitamin B2Vitamin B2 +143.3%
Contains more Vitamin KVitamin K +170.9%
Contains more FolateFolate +65%
Contains more CholineCholine +105.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Okra Chinese broccoli DV% diff.
Vitamin K 31.3µg 84.8µg 45%
Manganese 0.788mg 0.264mg 23%
Vitamin B6 0.215mg 0.07mg 11%
Folate 60µg 99µg 10%
Magnesium 57mg 18mg 9%
Vitamin B1 0.2mg 0.095mg 9%
Vitamin B2 0.06mg 0.146mg 7%
Vitamin C 23mg 28.2mg 6%
Copper 0.109mg 0.061mg 5%
Vitamin A 36µg 82µg 5%
Vitamin B3 1mg 0.437mg 4%
Fiber 3.2g 2.5g 3%
Phosphorus 61mg 41mg 3%
Choline 12.3mg 25.3mg 2%
Calcium 82mg 100mg 2%
Polyunsaturated fat 0.027g 0.33g 2%
Vitamin B5 0.245mg 0.159mg 2%
Zinc 0.58mg 0.39mg 2%
Protein 1.93g 1.14g 2%
Calories 33kcal 22kcal 1%
Selenium 0.7µg 1.3µg 1%
Potassium 299mg 261mg 1%
Vitamin E 0.27mg 0.48mg 1%
Carbs 7.45g 3.81g 1%
Fats 0.19g 0.72g 1%
Iron 0.62mg 0.56mg 1%
Fructose 0.57g 1%
Net carbs 4.25g 1.31g N/A
Sugar 1.48g 0.84g N/A
Starch 0.34g 0%
Sodium 7mg 7mg 0%
Saturated fat 0.026g 0.11g 0%
Monounsaturated fat 0.017g 0.05g 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
Okra
3
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
Contains more ProteinProtein +69.3%
Contains more CarbsCarbs +95.5%
Contains more FatsFats +278.9%
~equal in Water ~93.54g
~equal in Other ~0.79g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okra
1
37% 24% 39%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.017 g
Polyunsaturated fat: Poly. Fat 0.027 g
22% 10% 67%
Saturated fat: Sat. Fat 0.11 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.33 g
Contains less Sat. FatSaturated fat -76.4%
Contains more Mono. FatMonounsaturated fat +194.1%
Contains more Poly. FatPolyunsaturated fat +1122.2%

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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. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.