Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Okra
  5. Compare
  6. Okra vs. Marrow-stem Kale

Okra vs. Marrow-stem Kale — In-Depth Nutrition Comparison

Compare

How are okra and marrow-stem Kale different?

  • Okra is higher in vitamin B1, magnesium, copper, and manganese; however, marrow-stem Kale is richer in vitamin K, vitamin A, folate, calcium, vitamin C, and vitamin E.
  • Daily need coverage for vitamin K for marrow-stem Kale is 338% higher.
  • Okra contains 4 times more vitamin B1 than marrow-stem Kale. While okra contains 0.2mg of vitamin B1, marrow-stem Kale contains only 0.054mg.

Okra, raw and Collards, raw are the varieties used in this article.

Infographic

Okra vs Marrow-stem Kale 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
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 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
Contains more MagnesiumMagnesium +111.1%
Contains more PotassiumPotassium +40.4%
Contains more IronIron +31.9%
Contains more CopperCopper +137%
Contains more ZincZinc +176.2%
Contains more PhosphorusPhosphorus +144%
Contains less SodiumSodium -58.8%
Contains more ManganeseManganese +19.8%
Contains more CalciumCalcium +182.9%
Contains more SeleniumSelenium +85.7%

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
3
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 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Contains more Vitamin B1Vitamin B1 +270.4%
Contains more Vitamin B3Vitamin B3 +34.8%
Contains more Vitamin B6Vitamin B6 +30.3%
Contains more Vitamin CVitamin C +53.5%
Contains more Vitamin AVitamin A +597.2%
Contains more Vitamin EVitamin E +737%
Contains more Vitamin B2Vitamin B2 +116.7%
Contains more Vitamin KVitamin K +1296.5%
Contains more FolateFolate +115%
Contains more CholineCholine +88.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.267mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Okra Marrow-stem Kale DV% diff.
Vitamin K 31.3µg 437.1µg 338%
Vitamin A 36µg 251µg 24%
Folate 60µg 129µg 17%
Calcium 82mg 232mg 15%
Vitamin C 23mg 35.3mg 14%
Vitamin E 0.27mg 2.26mg 13%
Vitamin B1 0.2mg 0.054mg 12%
Magnesium 57mg 27mg 7%
Copper 0.109mg 0.046mg 7%
Manganese 0.788mg 0.658mg 6%
Phosphorus 61mg 25mg 5%
Vitamin B2 0.06mg 0.13mg 5%
Vitamin B6 0.215mg 0.165mg 4%
Potassium 299mg 213mg 3%
Fiber 3.2g 4g 3%
Zinc 0.58mg 0.21mg 3%
Iron 0.62mg 0.47mg 2%
Protein 1.93g 3.02g 2%
Vitamin B3 1mg 0.742mg 2%
Choline 12.3mg 23.2mg 2%
Polyunsaturated fat 0.027g 0.201g 1%
Fructose 0.57g 1%
Selenium 0.7µg 1.3µg 1%
Carbs 7.45g 5.42g 1%
Fats 0.19g 0.61g 1%
Calories 33kcal 32kcal 0%
Net carbs 4.25g 1.42g N/A
Sugar 1.48g 0.46g N/A
Starch 0.34g 0%
Sodium 7mg 17mg 0%
Vitamin B5 0.245mg 0.267mg 0%
Saturated fat 0.026g 0.055g 0%
Monounsaturated fat 0.017g 0.03g 0%
Tryptophan 0.017mg 0.031mg 0%
Threonine 0.065mg 0.086mg 0%
Isoleucine 0.069mg 0.1mg 0%
Leucine 0.105mg 0.151mg 0%
Lysine 0.081mg 0.117mg 0%
Methionine 0.021mg 0.033mg 0%
Phenylalanine 0.065mg 0.087mg 0%
Valine 0.091mg 0.12mg 0%
Histidine 0.031mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
Okra
1
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Contains more CarbsCarbs +37.5%
Contains more ProteinProtein +56.5%
Contains more FatsFats +221.1%
Contains more OtherOther +56.5%
~equal in Water ~89.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okra
Okra
1
37% 24% 39%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.017 g
Polyunsaturated fat: Poly. Fat 0.027 g
19% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
Contains less Sat. FatSaturated fat -52.7%
Contains more Mono. FatMonounsaturated fat +76.5%
Contains more Poly. FatPolyunsaturated fat +644.4%

People also compare

Okra
Okra vs Cucumber
Cucumber
Okra
Okra vs Eggplant
Eggplant
Okra
Okra vs Tomato
Tomato
Marrow-stem Kale
Marrow-stem Kale vs Cauliflower
Cauliflower
Marrow-stem Kale
Marrow-stem Kale vs Cabbage
Cabbage
Marrow-stem Kale
Marrow-stem Kale vs Radish
Radish

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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.