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  6. Okra vs. Garden cress

Okra vs. Garden cress — In-Depth Nutrition Comparison

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Differences between okra and garden cress

  • Okra has more manganese, vitamin B1, and fiber, while garden cress has more vitamin K, vitamin A, vitamin C, vitamin B2, potassium, iron, and copper.
  • Garden cress's daily need coverage for vitamin K is 425% higher.
  • Garden cress contains 3 times less fiber than okra. Okra contains 3.2g of fiber, while garden cress contains 1.1g.

The food types used in this comparison are Okra, raw and Cress, garden, raw.

Infographic

Okra vs Garden cress 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
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 25% 26% 23% 36% 16% 26% 0.91% 103% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 4.9%
Contains more MagnesiumMagnesium +50%
Contains more ZincZinc +152.2%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +42.5%
Contains more PotassiumPotassium +102.7%
Contains more IronIron +109.7%
Contains more CopperCopper +56%
Contains more PhosphorusPhosphorus +24.6%
Contains more SeleniumSelenium +28.6%
~equal in Calcium ~81mg

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
1
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 77% 12% 5.4% 0% 50% 14% 19% 15% 50% 0% 78% 45% 6.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 230% 115% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 11%
Contains more Vitamin B1Vitamin B1 +150%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin AVitamin A +861.1%
Contains more Vitamin EVitamin E +159.3%
Contains more Vitamin B2Vitamin B2 +333.3%
Contains more Vitamin B6Vitamin B6 +14.9%
Contains more Vitamin KVitamin K +1631.3%
Contains more FolateFolate +33.3%
Contains more CholineCholine +58.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1mg
~equal in Vitamin B5 ~0.242mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Okra Garden cress DV% diff.
Vitamin K 31.3µg 541.9µg 426%
Vitamin C 23mg 69mg 51%
Vitamin A 36µg 346µg 34%
Vitamin B2 0.06mg 0.26mg 15%
Vitamin B1 0.2mg 0.08mg 10%
Manganese 0.788mg 0.553mg 10%
Potassium 299mg 606mg 9%
Iron 0.62mg 1.3mg 9%
Fiber 3.2g 1.1g 8%
Copper 0.109mg 0.17mg 7%
Magnesium 57mg 38mg 5%
Folate 60µg 80µg 5%
Zinc 0.58mg 0.23mg 3%
Vitamin E 0.27mg 0.7mg 3%
Vitamin B6 0.215mg 0.247mg 2%
Phosphorus 61mg 76mg 2%
Choline 12.3mg 19.5mg 1%
Protein 1.93g 2.6g 1%
Monounsaturated fat 0.017g 0.239g 1%
Polyunsaturated fat 0.027g 0.228g 1%
Fructose 0.57g 1%
Fats 0.19g 0.7g 1%
Carbs 7.45g 5.5g 1%
Calories 33kcal 32kcal 0%
Net carbs 4.25g 4.4g N/A
Calcium 82mg 81mg 0%
Sugar 1.48g 4.4g N/A
Starch 0.34g 0%
Sodium 7mg 14mg 0%
Selenium 0.7µg 0.9µg 0%
Vitamin B3 1mg 1mg 0%
Vitamin B5 0.245mg 0.242mg 0%
Saturated fat 0.026g 0.023g 0%
Tryptophan 0.017mg 0%
Threonine 0.065mg 0%
Isoleucine 0.069mg 0%
Leucine 0.105mg 0%
Lysine 0.081mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.065mg 0%
Valine 0.091mg 0%
Histidine 0.031mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
Okra
2
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Contains more CarbsCarbs +35.5%
Contains more ProteinProtein +34.7%
Contains more FatsFats +268.4%
Contains more OtherOther +111.8%
~equal in Water ~89.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okra
Okra
0
37% 24% 39%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.017 g
Polyunsaturated fat: Poly. Fat 0.027 g
5% 49% 47%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 g
Contains less Sat. FatSaturated fat -11.5%
Contains more Mono. FatMonounsaturated fat +1305.9%
Contains more Poly. FatPolyunsaturated fat +744.4%

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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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.