Okra vs. Mustard Greens — In-Depth Nutrition Comparison
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How are Okra and Mustard Greens different?
- Okra is higher in Vitamin B1, Folate, Magnesium, and Vitamin B6, however, Mustard Greens is richer in Vitamin K, Vitamin A RAE, and Vitamin E .
- Daily need coverage for Vitamin K from Mustard Greens is 468% higher.
- Okra contains 7 times more Folate than Mustard Greens. While Okra contains 60µg of Folate, Mustard Greens contains only 9µg.
Okra, raw and Mustard greens, cooked, boiled, drained, without salt are the varieties used in this article.
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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
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Magnesium
+338.5%
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Phosphorus
+45.2%
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Potassium
+84.6%
Contains
less
Sodium
-22.2%
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Zinc
+163.6%
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Selenium
+16.7%
Contains
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Calcium
+43.9%
Contains
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Iron
+40.3%
Contains
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Copper
+33.9%
Contains
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Magnesium
+338.5%
Contains
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Phosphorus
+45.2%
Contains
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Potassium
+84.6%
Contains
less
Sodium
-22.2%
Contains
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Zinc
+163.6%
Contains
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Selenium
+16.7%
Contains
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Calcium
+43.9%
Contains
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Iron
+40.3%
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Copper
+33.9%
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
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Vitamin B1
+387.8%
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Vitamin B3
+130.9%
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Vitamin B5
+104.2%
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Vitamin B6
+119.4%
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Folate
+566.7%
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Vitamin A
+1627.7%
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Vitamin E
+559.3%
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Vitamin K
+1793.6%
Equal in Vitamin C - 25.3
Equal in Vitamin B2 - 0.063
Contains
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Vitamin B1
+387.8%
Contains
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Vitamin B3
+130.9%
Contains
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Vitamin B5
+104.2%
Contains
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Vitamin B6
+119.4%
Contains
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Folate
+566.7%
Contains
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Vitamin A
+1627.7%
Contains
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Vitamin E
+559.3%
Contains
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Vitamin K
+1793.6%
Equal in Vitamin C - 25.3
Equal in Vitamin B2 - 0.063
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Carbs
+65.2%
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Other
+25%
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Protein
+32.6%
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Fats
+147.4%
Equal in Water - 91.78
Protein:
1.93 g
Fats:
0.19 g
Carbs:
7.45 g
Water:
89.58 g
Other:
0.85 g
Protein:
2.56 g
Fats:
0.47 g
Carbs:
4.51 g
Water:
91.78 g
Other:
0.68 g
Contains
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Carbs
+65.2%
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Other
+25%
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Protein
+32.6%
Contains
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Fats
+147.4%
Equal in Water - 91.78
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-53.8%
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Monounsaturated Fat
+547.1%
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Polyunsaturated fat
+70.4%
Saturated Fat:
0.026 g
Monounsaturated Fat:
0.017 g
Polyunsaturated fat:
0.027 g
Saturated Fat:
0.012 g
Monounsaturated Fat:
0.11 g
Polyunsaturated fat:
0.046 g
Contains
less
Saturated Fat
-53.8%
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Monounsaturated Fat
+547.1%
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Polyunsaturated fat
+70.4%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 4.25g | 2.51g |
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| Protein | 1.93g | 2.56g |
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| Fats | 0.19g | 0.47g |
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| Carbs | 7.45g | 4.51g |
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| Calories | 33kcal | 26kcal |
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| Starch | 0.34g |
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| Fructose | 0.57g |
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| Sugar | 1.48g | 1.41g |
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| Fiber | 3.2g | 2g |
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| Calcium | 82mg | 118mg |
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| Iron | 0.62mg | 0.87mg |
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| Magnesium | 57mg | 13mg |
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| Phosphorus | 61mg | 42mg |
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| Potassium | 299mg | 162mg |
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| Sodium | 7mg | 9mg |
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| Zinc | 0.58mg | 0.22mg |
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| Copper | 0.109mg | 0.146mg |
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| Manganese | 0.788mg |
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| Selenium | 0.7µg | 0.6µg |
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| Vitamin A | 716IU | 12370IU |
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| Vitamin A RAE | 36µg | 618µg |
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| Vitamin E | 0.27mg | 1.78mg |
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| Vitamin C | 23mg | 25.3mg |
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| Vitamin B1 | 0.2mg | 0.041mg |
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| Vitamin B2 | 0.06mg | 0.063mg |
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| Vitamin B3 | 1mg | 0.433mg |
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| Vitamin B5 | 0.245mg | 0.12mg |
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| Vitamin B6 | 0.215mg | 0.098mg |
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| Folate | 60µg | 9µg |
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| Vitamin K | 31.3µg | 592.7µg |
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| Tryptophan | 0.017mg |
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| Threonine | 0.065mg |
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| Isoleucine | 0.069mg |
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| Leucine | 0.105mg |
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| Lysine | 0.081mg |
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| Methionine | 0.021mg |
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| Phenylalanine | 0.065mg |
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| Valine | 0.091mg |
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| Histidine | 0.031mg |
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| Saturated Fat | 0.026g | 0.012g |
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| Monounsaturated Fat | 0.017g | 0.11g |
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| Polyunsaturated fat | 0.027g | 0.046g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
201%
Minerals Daily Need Coverage Score
30%
17%
Comparison summary
Which food contains less Sodium?
Okra contains less Sodium (difference - 2mg)
Which food is cheaper?
Okra is cheaper (difference - $0.4)
Which food is lower in Sugar?
Mustard Greens is lower in Sugar (difference - 0.07g)
Which food is lower in Saturated Fat?
Mustard Greens is lower in Saturated Fat (difference - 0.014g)
Which food is lower in glycemic index?
Mustard Greens is lower in glycemic index (difference - 32)
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.