Okra vs. Mulberry — In-Depth Nutrition Comparison
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How are okra and mulberries different?
- Okra is richer in vitamin K, vitamin B1, vitamin A, folate, vitamin B6, magnesium, fiber, and copper, while mulberries are higher in iron and vitamin C.
- Okra covers your daily need for vitamin K, 20% more than mulberries.
- Okra contains 29 times more vitamin A than mulberries. Okra contains 716IU of vitamin A, while mulberries contain 25IU.
Okra, raw and Mulberries, raw types were used in this article.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +216.7% |
| Contains more CalciumCalcium | +110.3% |
| Contains more PotassiumPotassium | +54.1% |
| Contains more CopperCopper | +81.7% |
| Contains more ZincZinc | +383.3% |
| Contains more PhosphorusPhosphorus | +60.5% |
| Contains less SodiumSodium | -30% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +16.7% |
| Contains more IronIron | +198.4% |
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.
| Contains more Vitamin AVitamin A | +3500% |
| Contains more Vitamin B1Vitamin B1 | +589.7% |
| Contains more Vitamin B3Vitamin B3 | +61.3% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +330% |
| Contains more Vitamin KVitamin K | +301.3% |
| Contains more FolateFolate | +900% |
| Contains more Vitamin CVitamin C | +58.3% |
| Contains more Vitamin EVitamin E | +222.2% |
| Contains more Vitamin B2Vitamin B2 | +68.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.788mg | 34% | |
| Vitamin K | 31.3µg | 7.8µg | 20% |
| Iron | 0.62mg | 1.85mg | 15% |
| Vitamin C | 23mg | 36.4mg | 15% |
| Vitamin B1 | 0.2mg | 0.029mg | 14% |
| Folate | 60µg | 6µg | 14% |
| Vitamin B6 | 0.215mg | 0.05mg | 13% |
| Magnesium | 57mg | 18mg | 9% |
| Fiber | 3.2g | 1.7g | 6% |
| Copper | 0.109mg | 0.06mg | 5% |
| Vitamin B5 | 0.245mg | 5% | |
| Calcium | 82mg | 39mg | 4% |
| Zinc | 0.58mg | 0.12mg | 4% |
| Vitamin A | 36µg | 1µg | 4% |
| Vitamin E | 0.27mg | 0.87mg | 4% |
| Potassium | 299mg | 194mg | 3% |
| Vitamin B2 | 0.06mg | 0.101mg | 3% |
| Phosphorus | 61mg | 38mg | 3% |
| Vitamin B3 | 1mg | 0.62mg | 2% |
| Polyunsaturated fat | 0.027g | 0.207g | 1% |
| Calories | 33kcal | 43kcal | 1% |
| Protein | 1.93g | 1.44g | 1% |
| Carbs | 7.45g | 9.8g | 1% |
| Fructose | 0.57g | 1% | |
| Fats | 0.19g | 0.39g | 0% |
| Net carbs | 4.25g | 8.1g | N/A |
| Sugar | 1.48g | 8.1g | N/A |
| Starch | 0.34g | 0% | |
| Sodium | 7mg | 10mg | 0% |
| Selenium | 0.7µg | 0.6µg | 0% |
| Choline | 12.3mg | 12.3mg | 0% |
| Saturated fat | 0.026g | 0.027g | 0% |
| Monounsaturated fat | 0.017g | 0.041g | 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
| Contains more ProteinProtein | +34% |
| Contains more OtherOther | +23.2% |
| Contains more FatsFats | +105.3% |
| Contains more CarbsCarbs | +31.5% |
~equal in
Water
~87.68g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +141.2% |
| Contains more Poly. FatPolyunsaturated fat | +666.7% |
~equal in
Saturated fat
~0.027g
