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  6. Okra vs. Collard Greens

Okra vs. Collard Greens — In-Depth Nutrition Comparison

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Significant differences between Okra and Collard Greens

  • Okra has more Vitamin B1, Manganese, Folate, Magnesium, Vitamin B6, and Copper, however, Collard Greens is richer in Vitamin K, Vitamin A RAE, Iron, and Calcium.
  • Collard Greens covers your daily Vitamin K needs 313% more than Okra.
  • Collard Greens has 5 times less Vitamin B1 than Okra. Okra has 0.2mg of Vitamin B1, while Collard Greens has 0.04mg.

Specific food types used in this comparison are Okra, raw and Collards, cooked, boiled, drained, without salt.

Infographic

Okra vs Collard Greens 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
Okra
8
:
2
Collard Greens
Collard Greens
Contains more Magnesium +171.4%
Contains more Phosphorus +90.6%
Contains more Potassium +155.6%
Contains less Sodium -53.3%
Contains more Zinc +152.2%
Contains more Copper +113.7%
Contains more Manganese +54.5%
Contains more Selenium +40%
Contains more Calcium +72%
Contains more Iron +82.3%
Okra
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Collard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 43% 15% 14% 11% 2% 7% 17% 67% 3%
Contains more Magnesium +171.4%
Contains more Phosphorus +90.6%
Contains more Potassium +155.6%
Contains less Sodium -53.3%
Contains more Zinc +152.2%
Contains more Copper +113.7%
Contains more Manganese +54.5%
Contains more Selenium +40%
Contains more Calcium +72%
Contains more Iron +82.3%

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
Okra
6
:
4
Collard Greens
Collard Greens
Contains more Vitamin C +26.4%
Contains more Vitamin B1 +400%
Contains more Vitamin B3 +73.9%
Contains more Vitamin B5 +12.4%
Contains more Vitamin B6 +68%
Contains more Folate +275%
Contains more Vitamin A +961.5%
Contains more Vitamin E +225.9%
Contains more Vitamin B2 +76.7%
Contains more Vitamin K +1199%
Okra
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%
Collard Greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 456% 18% 0% 61% 10% 25% 11% 14% 30% 12% 0% 1017%
Contains more Vitamin C +26.4%
Contains more Vitamin B1 +400%
Contains more Vitamin B3 +73.9%
Contains more Vitamin B5 +12.4%
Contains more Vitamin B6 +68%
Contains more Folate +275%
Contains more Vitamin A +961.5%
Contains more Vitamin E +225.9%
Contains more Vitamin B2 +76.7%
Contains more Vitamin K +1199%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
Okra
2
:
3
Collard Greens
Collard Greens
Contains more Carbs +31.9%
Contains more Other +14.9%
Contains more Protein +40.4%
Contains more Fats +278.9%
Equal in Water - 90.18
Okra
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
Collard Greens
3% 6% 90%
Protein: 2.71 g
Fats: 0.72 g
Carbs: 5.65 g
Water: 90.18 g
Other: 0.74 g
Contains more Carbs +31.9%
Contains more Other +14.9%
Contains more Protein +40.4%
Contains more Fats +278.9%
Equal in Water - 90.18

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okra
Okra
1
:
2
Collard Greens
Collard Greens
Contains less Saturated Fat -44.7%
Contains more Monounsaturated Fat +52.9%
Contains more Polyunsaturated fat +540.7%
Okra
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Collard Greens
19% 11% 70%
Saturated Fat: 0.047 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.173 g
Contains less Saturated Fat -44.7%
Contains more Monounsaturated Fat +52.9%
Contains more Polyunsaturated fat +540.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Okra Collard Greens
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Okra Collard Greens Opinion
Net carbs 4.25g 1.65g Okra
Protein 1.93g 2.71g Collard Greens
Fats 0.19g 0.72g Collard Greens
Carbs 7.45g 5.65g Okra
Calories 33kcal 33kcal
Starch 0.34g Okra
Fructose 0.57g Okra
Sugar 1.48g 0.4g Collard Greens
Fiber 3.2g 4g Collard Greens
Calcium 82mg 141mg Collard Greens
Iron 0.62mg 1.13mg Collard Greens
Magnesium 57mg 21mg Okra
Phosphorus 61mg 32mg Okra
Potassium 299mg 117mg Okra
Sodium 7mg 15mg Okra
Zinc 0.58mg 0.23mg Okra
Copper 0.109mg 0.051mg Okra
Manganese 0.788mg 0.51mg Okra
Selenium 0.7µg 0.5µg Okra
Vitamin A 716IU 7600IU Collard Greens
Vitamin A RAE 36µg 380µg Collard Greens
Vitamin E 0.27mg 0.88mg Collard Greens
Vitamin C 23mg 18.2mg Okra
Vitamin B1 0.2mg 0.04mg Okra
Vitamin B2 0.06mg 0.106mg Collard Greens
Vitamin B3 1mg 0.575mg Okra
Vitamin B5 0.245mg 0.218mg Okra
Vitamin B6 0.215mg 0.128mg Okra
Folate 60µg 16µg Okra
Vitamin K 31.3µg 406.6µg Collard Greens
Tryptophan 0.017mg 0.027mg Collard Greens
Threonine 0.065mg 0.074mg Collard Greens
Isoleucine 0.069mg 0.086mg Collard Greens
Leucine 0.105mg 0.13mg Collard Greens
Lysine 0.081mg 0.101mg Collard Greens
Methionine 0.021mg 0.028mg Collard Greens
Phenylalanine 0.065mg 0.075mg Collard Greens
Valine 0.091mg 0.104mg Collard Greens
Histidine 0.031mg 0.04mg Collard Greens
Saturated Fat 0.026g 0.047g Okra
Monounsaturated Fat 0.017g 0.026g Collard Greens
Polyunsaturated fat 0.027g 0.173g Collard Greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Collard Greens
Low Fats diet ok
Low Carbs diet ok
Low Calories diet Equal
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
33%
Okra
138%
Collard Greens
Minerals Daily Need Coverage Score
30%
Okra
22%
Collard Greens

Comparison summary

Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.021g)
Which food is richer in minerals?
Okra
Okra is relatively richer in minerals
Which food is lower in Sugar?
Collard Greens
Collard Greens is lower in Sugar (difference - 1.08g)
Which food is lower in glycemic index?
Collard Greens
Collard Greens is lower in glycemic index (difference - 0)
Which food is cheaper?
Collard Greens
Collard Greens is cheaper (difference - $1)
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

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. Collard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170407/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.