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  6. Okra vs. Mustard Greens Raw

Okra vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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How are okra and mustard Greens Raw different?

  • Okra is richer in folate, vitamin B1, and magnesium, while mustard Greens Raw are higher in vitamin K, vitamin C, vitamin A, iron, vitamin E, and copper.
  • Mustard Greens Raw cover your daily need for vitamin K, 188% more than okra.
  • Okra contains 5 times more folate than mustard Greens Raw. Okra contains 60µg of folate, while mustard Greens Raw contain 12µg.

Okra, raw and Mustard greens, raw types were used in this article.

Infographic

Okra vs Mustard Greens Raw 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
4
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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Contains more MagnesiumMagnesium +78.1%
Contains more ZincZinc +132%
Contains less SodiumSodium -65%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +40.2%
Contains more PotassiumPotassium +28.4%
Contains more IronIron +164.5%
Contains more CopperCopper +51.4%
Contains more SeleniumSelenium +28.6%
~equal in Phosphorus ~58mg

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
6
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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more Vitamin B1Vitamin B1 +150%
Contains more Vitamin B3Vitamin B3 +25%
Contains more Vitamin B5Vitamin B5 +16.7%
Contains more Vitamin B6Vitamin B6 +19.4%
Contains more FolateFolate +400%
Contains more CholineCholine +2360%
Contains more Vitamin CVitamin C +204.3%
Contains more Vitamin AVitamin A +319.4%
Contains more Vitamin EVitamin E +644.4%
Contains more Vitamin B2Vitamin B2 +83.3%
Contains more Vitamin KVitamin K +722.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Okra Mustard Greens Raw DV% diff.
Vitamin K 31.3µg 257.5µg 189%
Vitamin C 23mg 70mg 52%
Manganese 0.788mg 34%
Iron 0.62mg 1.64mg 13%
Vitamin A 36µg 151µg 13%
Vitamin E 0.27mg 2.01mg 12%
Folate 60µg 12µg 12%
Vitamin B1 0.2mg 0.08mg 10%
Magnesium 57mg 32mg 6%
Copper 0.109mg 0.165mg 6%
Vitamin B2 0.06mg 0.11mg 4%
Calcium 82mg 115mg 3%
Potassium 299mg 384mg 3%
Vitamin B6 0.215mg 0.18mg 3%
Zinc 0.58mg 0.25mg 3%
Protein 1.93g 2.86g 2%
Choline 12.3mg 0.5mg 2%
Vitamin B5 0.245mg 0.21mg 1%
Vitamin B3 1mg 0.8mg 1%
Fructose 0.57g 1%
Carbs 7.45g 4.67g 1%
Sodium 7mg 20mg 1%
Calories 33kcal 27kcal 0%
Fats 0.19g 0.42g 0%
Net carbs 4.25g 1.47g N/A
Sugar 1.48g 1.32g N/A
Fiber 3.2g 3.2g 0%
Starch 0.34g 0%
Phosphorus 61mg 58mg 0%
Selenium 0.7µg 0.9µg 0%
Saturated fat 0.026g 0.01g 0%
Monounsaturated fat 0.017g 0.092g 0%
Polyunsaturated fat 0.027g 0.038g 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
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% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more CarbsCarbs +59.5%
Contains more ProteinProtein +48.2%
Contains more FatsFats +121.1%
Contains more OtherOther +58.8%
~equal in Water ~90.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okra
Okra
0
37% 24% 39%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.017 g
Polyunsaturated fat: Poly. Fat 0.027 g
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains less Sat. FatSaturated fat -61.5%
Contains more Mono. FatMonounsaturated fat +441.2%
Contains more Poly. FatPolyunsaturated fat +40.7%

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. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.