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, Folate, Vitamin B2, Vitamin C, and Vitamin A RAE.
- 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.
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains
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Iron
+10.7%
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Magnesium
+216.7%
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Phosphorus
+48.8%
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Potassium
+14.6%
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Zinc
+48.7%
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Copper
+78.7%
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Calcium
+22%
Equal in Iron - 0.56
Equal in Sodium - 7
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Iron
+10.7%
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Magnesium
+216.7%
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Phosphorus
+48.8%
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Potassium
+14.6%
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Zinc
+48.7%
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Copper
+78.7%
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Calcium
+22%
Equal in Iron - 0.56
Equal in Sodium - 7
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
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Vitamin B1
+110.5%
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Vitamin B3
+128.8%
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Vitamin B5
+54.1%
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Vitamin B6
+207.1%
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Vitamin A
+128.8%
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Vitamin E
+77.8%
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Vitamin C
+22.6%
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Vitamin B2
+143.3%
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Folate
+65%
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Vitamin K
+170.9%
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Vitamin B1
+110.5%
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Vitamin B3
+128.8%
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Vitamin B5
+54.1%
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Vitamin B6
+207.1%
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Vitamin A
+128.8%
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Vitamin E
+77.8%
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Vitamin C
+22.6%
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Vitamin B2
+143.3%
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Folate
+65%
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Vitamin K
+170.9%
Comparison summary table
Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
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| Rich in minerals |
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| Lower in Saturated Fat |
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| Lower in Sugar |
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| Lower in glycemic index |
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| Lower in price |
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| Lower in Sodium | Equal | ||
| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 4.25g | 1.31g |
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| Protein | 1.93g | 1.14g |
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| Fats | 0.19g | 0.72g |
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| Carbs | 7.45g | 3.81g |
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| Calories | 33kcal | 22kcal |
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| Starch | 0.34g | g |
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| Fructose | 0.57g | g |
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| Sugar | 1.48g | 0.84g |
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| Fiber | 3.2g | 2.5g |
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| Calcium | 82mg | 100mg |
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| Iron | 0.62mg | 0.56mg |
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| Magnesium | 57mg | 18mg |
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| Phosphorus | 61mg | 41mg |
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| Potassium | 299mg | 261mg |
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| Sodium | 7mg | 7mg | |
| Zinc | 0.58mg | 0.39mg |
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| Copper | 0.109mg | 0.061mg |
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| Vitamin A | 716IU | 1638IU |
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| Vitamin E | 0.27mg | 0.48mg |
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| Vitamin D | 0IU | 0IU | |
| Vitamin D | 0µg | 0µg | |
| Vitamin C | 23mg | 28.2mg |
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| Vitamin B1 | 0.2mg | 0.095mg |
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| Vitamin B2 | 0.06mg | 0.146mg |
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| Vitamin B3 | 1mg | 0.437mg |
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| Vitamin B5 | 0.245mg | 0.159mg |
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| Vitamin B6 | 0.215mg | 0.07mg |
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| Folate | 60µg | 99µg |
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| Vitamin B12 | 0µg | 0µg | |
| Vitamin K | 31.3µg | 84.8µg |
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| Tryptophan | 0.017mg | mg |
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| Threonine | 0.065mg | mg |
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| Isoleucine | 0.069mg | mg |
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| Leucine | 0.105mg | mg |
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| Lysine | 0.081mg | mg |
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| Methionine | 0.021mg | mg |
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| Phenylalanine | 0.065mg | mg |
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| Valine | 0.091mg | mg |
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| Histidine | 0.031mg | mg |
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| Cholesterol | 0mg | 0mg | |
| Trans Fat | 0g | 0g | |
| Saturated Fat | 0.026g | 0.11g |
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| Monounsaturated Fat | 0.017g | 0.05g |
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| Polyunsaturated fat | 0.027g | 0.33g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet |
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Vitamin and Mineral Summary Scores
The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
33
48
Mineral Summary Score
24
17
Macronutrients Comparison
Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
12%
7%
Carbohydrates
7%
4%
Fats
1%
3%
Comparison summary
Which food is richer in minerals?
Okra is relatively richer in minerals
Which food is lower in Saturated Fat?
Okra is lower in Saturated Fat (difference - 0.084g)
Which food is lower in Sugar?
Chinese broccoli is lower in Sugar (difference - 0.64g)
Which food is lower in glycemic index?
Chinese broccoli is lower in glycemic index (difference - 32)
Which food is cheaper?
Chinese broccoli is cheaper (difference - $1)
Which food contains less Sodium?
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The foods are relatively equal in Sodium (7 mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
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.