Okra vs Chinese broccoli - In-Depth Nutrition Comparison

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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

Okra

6

:

1

Chinese broccoli

Contains more Iron +10.7%

Contains more Potassium +14.6%

Contains more Magnesium +216.7%

Contains more Copper +78.7%

Contains more Zinc +48.7%

Contains more Phosphorus +48.8%

Contains more Calcium +22%

Equal in Iron - 0.56

Equal in Sodium - 7

Okra

Chinese broccoli

Contains more Iron +10.7%

Contains more Potassium +14.6%

Contains more Magnesium +216.7%

Contains more Copper +78.7%

Contains more Zinc +48.7%

Contains more Phosphorus +48.8%

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

:

6

Chinese broccoli

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 C +22.6%

Contains more Vitamin A +128.8%

Contains more Vitamin E +77.8%

Contains more Vitamin B2 +143.3%

Contains more Vitamin K +170.9%

Contains more Folate, total +65%

Okra

Chinese broccoli

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 C +22.6%

Contains more Vitamin A +128.8%

Contains more Vitamin E +77.8%

Contains more Vitamin B2 +143.3%

Contains more Vitamin K +170.9%

Contains more Folate, total +65%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is

Vitamin Summary Score

33

54

Mineral Summary Score

19

13

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 the food

Protein

12%

7%

Carbohydrates

7%

4%

Fats

1%

3%

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.


Rich in minerals
Lower in Saturated Fat
Lower in Sugars
Lower in price
Lower in Cholesterol	Equal
Lower in Sodium	Equal
Lower in glycemic index	Equal
Rich in vitamins	Equal

Which food is preferable in case of diets?

Low Calories diet

Low Fats diet

Low Carbs diet

Low glycemic index diet

is better in case of low diet


Low Calories diet
Low Fats diet
Low Carbs diet
Low glycemic index diet	Equal

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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 contains less Sugars?

Chinese broccoli contains less Sugars (difference - 0.64g)

Which food is cheaper?

Chinese broccoli is cheaper (difference - $1)

Which food contains less Cholesterol?

?

The foods are relatively equal in Cholesterol (0 mg)

Which food contains less Sodium?

?

The foods are relatively equal in Sodium (7 mg)

Which food is lower in glycemic index?

?

The foods have equal glycemic indexes (32)

Which food is richer in vitamins?

?

It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"

Nutrient			Opinion
Calories	33	22
Protein	1.93	1.14
Fats	0.19	0.72
Vitamin C	23	28.2
Carbs	7.45	3.81
Cholesterol	0	0
Vitamin D	0	0
Iron	0.62	0.56
Calcium	82	100
Potassium	299	261
Magnesium	57	18
Sugars	1.48	0.84
Fiber	3.2	2.5
Copper	0.109	0.061
Zinc	0.58	0.39
Starch	0.34
Phosphorus	61	41
Sodium	7	7
Vitamin A	716	1638
Vitamin E	0.27	0.48
Vitamin D	0	0
Vitamin B1	0.2	0.095
Vitamin B2	0.06	0.146
Vitamin B3	1	0.437
Vitamin B5	0.245	0.159
Vitamin B6	0.215	0.07
Vitamin B12	0	0
Vitamin K	31.3	84.8
Folate, total	60	99
Folic acid (B9)	0	0
Trans Fat	0	0
Saturated Fat	0.026	0.11
Monounsaturated Fat	0.017	0.05
Polyunsaturated fat	0.027	0.33
Tryptophan	0.017
Threonine	0.065
Isoleucine	0.069
Leucine	0.105
Lysine	0.081
Methionine	0.021
Phenylalanine	0.065
Valine	0.091
Histidine	0.031
Fructose	0.57