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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, 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.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +10.7%
Contains more Magnesium +216.7%
Contains more Phosphorus +48.8%
Contains more Potassium +14.6%
Contains more Zinc +48.7%
Contains more Copper +78.7%
Contains more Calcium +22%
Equal in Iron - 0.56
Equal in Sodium - 7
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 25% 24% 41% 27% 27% 1% 16% 37%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 30% 22% 13% 18% 24% 1% 11% 21%
Contains more Iron +10.7%
Contains more Magnesium +216.7%
Contains more Phosphorus +48.8%
Contains more Potassium +14.6%
Contains more Zinc +48.7%
Contains more Copper +78.7%
Contains more 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
Okra
4
:
Contains more Vitamin B1 +110.5%
Contains more Vitamin B3 +128.8%
Contains more Vitamin B5 +54.1%
Contains more Vitamin B6 +207.1%
Contains more Vitamin A +128.8%
Contains more Vitamin E +77.8%
Contains more Vitamin C +22.6%
Contains more Vitamin B2 +143.3%
Contains more Folate +65%
Contains more Vitamin K +170.9%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 99% 10% 0% 94% 24% 34% 9% 10% 17% 75% 0% 212%
Contains more Vitamin B1 +110.5%
Contains more Vitamin B3 +128.8%
Contains more Vitamin B5 +54.1%
Contains more Vitamin B6 +207.1%
Contains more Vitamin A +128.8%
Contains more Vitamin E +77.8%
Contains more Vitamin C +22.6%
Contains more Vitamin B2 +143.3%
Contains more Folate +65%
Contains more 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.
Okra Chinese broccoli
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Okra Chinese broccoli Opinion
Net carbs 4.25g 1.31g Okra
Protein 1.93g 1.14g Okra
Fats 0.19g 0.72g Chinese broccoli
Carbs 7.45g 3.81g Okra
Calories 33kcal 22kcal Okra
Starch 0.34g g Okra
Fructose 0.57g g Okra
Sugar 1.48g 0.84g Chinese broccoli
Fiber 3.2g 2.5g Okra
Calcium 82mg 100mg Chinese broccoli
Iron 0.62mg 0.56mg Okra
Magnesium 57mg 18mg Okra
Phosphorus 61mg 41mg Okra
Potassium 299mg 261mg Okra
Sodium 7mg 7mg
Zinc 0.58mg 0.39mg Okra
Copper 0.109mg 0.061mg Okra
Vitamin A 716IU 1638IU Chinese broccoli
Vitamin E 0.27mg 0.48mg Chinese broccoli
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 23mg 28.2mg Chinese broccoli
Vitamin B1 0.2mg 0.095mg Okra
Vitamin B2 0.06mg 0.146mg Chinese broccoli
Vitamin B3 1mg 0.437mg Okra
Vitamin B5 0.245mg 0.159mg Okra
Vitamin B6 0.215mg 0.07mg Okra
Folate 60µg 99µg Chinese broccoli
Vitamin B12 0µg 0µg
Vitamin K 31.3µg 84.8µg Chinese broccoli
Tryptophan 0.017mg mg Okra
Threonine 0.065mg mg Okra
Isoleucine 0.069mg mg Okra
Leucine 0.105mg mg Okra
Lysine 0.081mg mg Okra
Methionine 0.021mg mg Okra
Phenylalanine 0.065mg mg Okra
Valine 0.091mg mg Okra
Histidine 0.031mg mg Okra
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.026g 0.11g Okra
Monounsaturated Fat 0.017g 0.05g Chinese broccoli
Polyunsaturated fat 0.027g 0.33g Chinese broccoli

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Chinese broccoli
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
Okra
48
Chinese broccoli
Mineral Summary Score
24
Okra
17
Chinese broccoli

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%
Okra
7%
Chinese broccoli
Carbohydrates
7%
Okra
4%
Chinese broccoli
Fats
1%
Okra
3%
Chinese broccoli

Comparison summary

Which food is richer in minerals?
Okra
Okra is relatively richer in minerals
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.084g)
Which food is lower in Sugar?
Chinese broccoli
Chinese broccoli is lower in Sugar (difference - 0.64g)
Which food is lower in glycemic index?
Chinese broccoli
Chinese broccoli is lower in glycemic index (difference - 32)
Which food is cheaper?
Chinese broccoli
Chinese broccoli is cheaper (difference - $1)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (7 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.