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  6. Okra vs. Dandelion greens

Okra vs. Dandelion greens — In-Depth Nutrition Comparison

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A recap on differences between Okra and Dandelion greens

  • Okra is higher in Manganese, and Folate, yet Dandelion greens are higher in Vitamin K, Vitamin A RAE, Iron, Vitamin E , Vitamin B2, Vitamin C, Calcium, and Copper.
  • Dandelion greens covers your daily Vitamin K needs 623% more than Okra.
  • Okra contains 2 times more Manganese than Dandelion greens. While Okra contains 0.788mg of Manganese, Dandelion greens contain only 0.342mg.

Food varieties used in this article are Okra, raw and Dandelion greens, raw.

Infographic

Okra vs Dandelion 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
5
:
5
Dandelion greens
Dandelion greens
Contains more Magnesium +58.3%
Contains less Sodium -90.8%
Contains more Zinc +41.5%
Contains more Manganese +130.4%
Contains more Selenium +40%
Contains more Calcium +128%
Contains more Iron +400%
Contains more Potassium +32.8%
Contains more Copper +56.9%
Equal in Phosphorus - 66
Okra
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Dandelion greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 57% 117% 26% 29% 36% 10% 12% 57% 45% 3%
Contains more Magnesium +58.3%
Contains less Sodium -90.8%
Contains more Zinc +41.5%
Contains more Manganese +130.4%
Contains more Selenium +40%
Contains more Calcium +128%
Contains more Iron +400%
Contains more Potassium +32.8%
Contains more Copper +56.9%
Equal in Phosphorus - 66

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
4
:
6
Dandelion greens
Dandelion greens
Contains more Vitamin B3 +24.1%
Contains more Vitamin B5 +191.7%
Contains more Folate +122.2%
Contains more Vitamin A +1319.1%
Contains more Vitamin E +1174.1%
Contains more Vitamin C +52.2%
Contains more Vitamin B2 +333.3%
Contains more Vitamin B6 +16.7%
Contains more Vitamin K +2386.9%
Equal in Vitamin B1 - 0.19
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%
Dandelion greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 610% 69% 0% 117% 48% 60% 16% 6% 58% 21% 0% 1946%
Contains more Vitamin B3 +24.1%
Contains more Vitamin B5 +191.7%
Contains more Folate +122.2%
Contains more Vitamin A +1319.1%
Contains more Vitamin E +1174.1%
Contains more Vitamin C +52.2%
Contains more Vitamin B2 +333.3%
Contains more Vitamin B6 +16.7%
Contains more Vitamin K +2386.9%
Equal in Vitamin B1 - 0.19

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
Okra
1
:
4
Dandelion greens
Dandelion greens
Contains more Protein +39.9%
Contains more Fats +268.4%
Contains more Carbs +23.5%
Contains more Other +111.8%
Equal in Water - 85.6
Okra
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
Dandelion greens
3% 9% 86% 2%
Protein: 2.7 g
Fats: 0.7 g
Carbs: 9.2 g
Water: 85.6 g
Other: 1.8 g
Contains more Protein +39.9%
Contains more Fats +268.4%
Contains more Carbs +23.5%
Contains more Other +111.8%
Equal in Water - 85.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okra
Okra
2
:
1
Dandelion greens
Dandelion greens
Contains less Saturated Fat -84.7%
Contains more Monounsaturated Fat +21.4%
Contains more Polyunsaturated fat +1033.3%
Okra
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Dandelion greens
35% 3% 62%
Saturated Fat: 0.17 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.306 g
Contains less Saturated Fat -84.7%
Contains more Monounsaturated Fat +21.4%
Contains more Polyunsaturated fat +1033.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Okra Dandelion greens Opinion
Net carbs 4.25g 5.7g Dandelion greens
Protein 1.93g 2.7g Dandelion greens
Fats 0.19g 0.7g Dandelion greens
Carbs 7.45g 9.2g Dandelion greens
Calories 33kcal 45kcal Dandelion greens
Starch 0.34g Okra
Fructose 0.57g Okra
Sugar 1.48g 0.71g Dandelion greens
Fiber 3.2g 3.5g Dandelion greens
Calcium 82mg 187mg Dandelion greens
Iron 0.62mg 3.1mg Dandelion greens
Magnesium 57mg 36mg Okra
Phosphorus 61mg 66mg Dandelion greens
Potassium 299mg 397mg Dandelion greens
Sodium 7mg 76mg Okra
Zinc 0.58mg 0.41mg Okra
Copper 0.109mg 0.171mg Dandelion greens
Manganese 0.788mg 0.342mg Okra
Selenium 0.7µg 0.5µg Okra
Vitamin A 716IU 10161IU Dandelion greens
Vitamin A RAE 36µg 508µg Dandelion greens
Vitamin E 0.27mg 3.44mg Dandelion greens
Vitamin C 23mg 35mg Dandelion greens
Vitamin B1 0.2mg 0.19mg Okra
Vitamin B2 0.06mg 0.26mg Dandelion greens
Vitamin B3 1mg 0.806mg Okra
Vitamin B5 0.245mg 0.084mg Okra
Vitamin B6 0.215mg 0.251mg Dandelion greens
Folate 60µg 27µg Okra
Vitamin K 31.3µg 778.4µg Dandelion greens
Tryptophan 0.017mg Okra
Threonine 0.065mg Okra
Isoleucine 0.069mg Okra
Leucine 0.105mg Okra
Lysine 0.081mg Okra
Methionine 0.021mg Okra
Phenylalanine 0.065mg Okra
Valine 0.091mg Okra
Histidine 0.031mg Okra
Saturated Fat 0.026g 0.17g Okra
Monounsaturated Fat 0.017g 0.014g Okra
Polyunsaturated fat 0.027g 0.306g Dandelion greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Dandelion greens
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
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
246%
Dandelion greens
Minerals Daily Need Coverage Score
30%
Okra
39%
Dandelion greens

Comparison summary

Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 69mg)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.144g)
Which food is lower in Sugar?
Dandelion greens
Dandelion greens is lower in Sugar (difference - 0.77g)
Which food is lower in glycemic index?
Dandelion greens
Dandelion greens is lower in glycemic index (difference - 0)
Which food is cheaper?
Dandelion greens
Dandelion greens is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Dandelion greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169226/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.