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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.
  • 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
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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
Okra
6
:
1
Chinese broccoli
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
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 24% 25% 27% 41% 37% 16% 27% 1%
Chinese broccoli
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 22% 30% 24% 13% 21% 11% 18% 1%
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
Okra
4
:
6
Chinese broccoli
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 +65%
Okra
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 77% 43% 6% 0% 50% 14% 19% 15% 50% 0% 79% 45%
Chinese broccoli
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 94% 99% 10% 0% 24% 34% 9% 10% 17% 0% 212% 75%
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 +65%

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 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 Cholesterol Equal
Lower in Sodium Equal
Rich in vitamins Equal

Which food is preferable for your diet?

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

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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 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 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.

All nutrients comparison - raw data values

Nutrient Okra Chinese broccoli Opinion
Calories 33 22 Okra
Protein 1.93 1.14 Okra
Fats 0.19 0.72 Chinese broccoli
Vitamin C 23 28.2 Chinese broccoli
Net carbs 4.25 1.309999942779541 Okra
Carbs 7.45 3.81 Okra
Cholesterol 0 0
Vitamin D 0 0
Iron 0.62 0.56 Okra
Calcium 82 100 Chinese broccoli
Potassium 299 261 Okra
Magnesium 57 18 Okra
Sugar 1.48 0.84 Chinese broccoli
Fiber 3.2 2.5 Okra
Copper 0.109 0.061 Okra
Zinc 0.58 0.39 Okra
Starch 0.34 Okra
Phosphorus 61 41 Okra
Sodium 7 7
Vitamin A 716 1638 Chinese broccoli
Vitamin E 0.27 0.48 Chinese broccoli
Vitamin D 0 0
Vitamin B1 0.2 0.095 Okra
Vitamin B2 0.06 0.146 Chinese broccoli
Vitamin B3 1 0.437 Okra
Vitamin B5 0.245 0.159 Okra
Vitamin B6 0.215 0.07 Okra
Vitamin B12 0 0
Vitamin K 31.3 84.8 Chinese broccoli
Folate 60 99 Chinese broccoli
Trans Fat 0 0
Saturated Fat 0.026 0.11 Okra
Monounsaturated Fat 0.017 0.05 Chinese broccoli
Polyunsaturated fat 0.027 0.33 Chinese broccoli
Tryptophan 0.017 Okra
Threonine 0.065 Okra
Isoleucine 0.069 Okra
Leucine 0.105 Okra
Lysine 0.081 Okra
Methionine 0.021 Okra
Phenylalanine 0.065 Okra
Valine 0.091 Okra
Histidine 0.031 Okra
Fructose 0.57 Okra

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.