Okra vs. Mustard — In-Depth Nutrition Comparison
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The main differences between okra and mustard
- Okra is richer in vitamin C, vitamin K, manganese, folate, vitamin A, and vitamin B6, yet mustard is richer in selenium, iron, and phosphorus.
- Daily need coverage for selenium for mustard is 60% higher.
- Okra contains 77 times more vitamin C than mustard. Okra contains 23mg of vitamin C, while mustard contains 0.3mg.
- Okra contains less sodium.
Food types used in this article are Okra, raw and Mustard, prepared, yellow.
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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 | +18.8% |
| Contains more CalciumCalcium | +30.2% |
| Contains more PotassiumPotassium | +96.7% |
| Contains more CopperCopper | +47.3% |
| Contains less SodiumSodium | -99.4% |
| Contains more ManganeseManganese | +86.7% |
| Contains more IronIron | +159.7% |
| Contains more ZincZinc | +10.3% |
| Contains more PhosphorusPhosphorus | +77% |
| Contains more SeleniumSelenium | +4685.7% |
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.
| Contains more Vitamin CVitamin C | +7566.7% |
| Contains more Vitamin AVitamin A | +620% |
| Contains more Vitamin B1Vitamin B1 | +13% |
| Contains more Vitamin B3Vitamin B3 | +77% |
| Contains more Vitamin B6Vitamin B6 | +207.1% |
| Contains more Vitamin KVitamin K | +2135.7% |
| Contains more FolateFolate | +757.1% |
| Contains more Vitamin EVitamin E | +33.3% |
| Contains more Vitamin B2Vitamin B2 | +16.7% |
| Contains more CholineCholine | +82.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 0.7µg | 33.5µg | 60% |
| Sodium | 7mg | 1104mg | 48% |
| Vitamin C | 23mg | 0.3mg | 25% |
| Vitamin K | 31.3µg | 1.4µg | 25% |
| Manganese | 0.788mg | 0.422mg | 16% |
| Folate | 60µg | 7µg | 13% |
| Iron | 0.62mg | 1.61mg | 12% |
| Vitamin B6 | 0.215mg | 0.07mg | 11% |
| Phosphorus | 61mg | 108mg | 7% |
| Fats | 0.19g | 3.34g | 5% |
| Polyunsaturated fat | 0.027g | 0.774g | 5% |
| Monounsaturated fat | 0.017g | 2.182g | 5% |
| Potassium | 299mg | 152mg | 4% |
| Protein | 1.93g | 3.74g | 4% |
| Copper | 0.109mg | 0.074mg | 4% |
| Vitamin A | 36µg | 5µg | 3% |
| Vitamin B3 | 1mg | 0.565mg | 3% |
| Fiber | 3.2g | 4g | 3% |
| Choline | 12.3mg | 22.4mg | 2% |
| Calcium | 82mg | 63mg | 2% |
| Magnesium | 57mg | 48mg | 2% |
| Vitamin B1 | 0.2mg | 0.177mg | 2% |
| Saturated fat | 0.026g | 0.214g | 1% |
| Calories | 33kcal | 60kcal | 1% |
| Vitamin B2 | 0.06mg | 0.07mg | 1% |
| Vitamin E | 0.27mg | 0.36mg | 1% |
| Zinc | 0.58mg | 0.64mg | 1% |
| Carbs | 7.45g | 5.83g | 1% |
| Net carbs | 4.25g | 1.83g | N/A |
| Sugar | 1.48g | 0.92g | N/A |
| Starch | 0.34g | 0.64g | 0% |
| Vitamin B5 | 0.245mg | 0.254mg | 0% |
| Trans fat | 0g | 0.009g | N/A |
| Tryptophan | 0.017mg | 0.009mg | 0% |
| Threonine | 0.065mg | 0.167mg | 0% |
| Isoleucine | 0.069mg | 0.146mg | 0% |
| Leucine | 0.105mg | 0.292mg | 0% |
| Lysine | 0.081mg | 0.264mg | 0% |
| Methionine | 0.021mg | 0.076mg | 0% |
| Phenylalanine | 0.065mg | 0.161mg | 0% |
| Valine | 0.091mg | 0.189mg | 0% |
| Histidine | 0.031mg | 0.119mg | 0% |
| Fructose | 0.57g | 0.23g | 0% |
| Omega-3 - ALA | 0.373g | N/A | |
| Omega-3 - Eicosatrienoic acid | 0.018g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.01g | N/A | |
| Omega-6 - Linoleic acid | 0.358g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +27.8% |
| Contains more ProteinProtein | +93.8% |
| Contains more FatsFats | +1657.9% |
| Contains more OtherOther | +296.5% |
~equal in
Water
~83.72g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -87.9% |
| Contains more Mono. FatMonounsaturated fat | +12735.3% |
| Contains more Poly. FatPolyunsaturated fat | +2766.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +185.7% |
| Contains more FructoseFructose | +147.8% |
| Contains more StarchStarch | +88.2% |
| Contains more GlucoseGlucose | +46.9% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
