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  6. Okra vs. Turnip greens

Okra vs. Turnip greens — In-Depth Nutrition Comparison

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What are the differences between okra and turnip greens?

  • Okra is higher in manganese, vitamin B1, and magnesium; however, turnip greens is richer in vitamin K, vitamin A, copper, folate, vitamin E, and calcium.
  • Turnip greens's daily need coverage for vitamin K is 280% more.
  • Turnip greens contains 4 times less vitamin B1 than okra. Okra contains 0.2mg of vitamin B1, while turnip greens contains 0.045mg.

We used Okra, raw and Turnip greens, cooked, boiled, drained, without salt types in this article.

Infographic

Okra vs Turnip greens 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
6
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 16% 41% 18% 30% 84% 3.8% 12% 3.8% 44% 4.9%
Contains more MagnesiumMagnesium +159.1%
Contains more PotassiumPotassium +47.3%
Contains more ZincZinc +314.3%
Contains more PhosphorusPhosphorus +110.3%
Contains less SodiumSodium -75.9%
Contains more ManganeseManganese +133.8%
Contains more CalciumCalcium +67.1%
Contains more IronIron +29%
Contains more CopperCopper +132.1%
Contains more SeleniumSelenium +28.6%

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
4
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 91% 127% 38% 0% 11% 17% 7.7% 16% 42% 0% 919% 89% 0.16%
Contains more Vitamin B1Vitamin B1 +344.4%
Contains more Vitamin B3Vitamin B3 +143.3%
Contains more Vitamin B6Vitamin B6 +19.4%
Contains more CholineCholine +4000%
Contains more Vitamin CVitamin C +19.1%
Contains more Vitamin AVitamin A +958.3%
Contains more Vitamin EVitamin E +596.3%
Contains more Vitamin B2Vitamin B2 +20%
Contains more Vitamin B5Vitamin B5 +11.8%
Contains more Vitamin KVitamin K +1074.4%
Contains more FolateFolate +96.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Okra Turnip greens DV% diff.
Vitamin K 31.3µg 367.6µg 280%
Vitamin A 36µg 381µg 38%
Manganese 0.788mg 0.337mg 20%
Copper 0.109mg 0.253mg 16%
Folate 60µg 118µg 15%
Vitamin B1 0.2mg 0.045mg 13%
Vitamin E 0.27mg 1.88mg 11%
Magnesium 57mg 22mg 8%
Calcium 82mg 137mg 6%
Vitamin C 23mg 27.4mg 5%
Phosphorus 61mg 29mg 5%
Zinc 0.58mg 0.14mg 4%
Vitamin B3 1mg 0.411mg 4%
Potassium 299mg 203mg 3%
Vitamin B6 0.215mg 0.18mg 3%
Iron 0.62mg 0.8mg 2%
Protein 1.93g 1.14g 2%
Choline 12.3mg 0.3mg 2%
Vitamin B5 0.245mg 0.274mg 1%
Vitamin B2 0.06mg 0.072mg 1%
Calories 33kcal 20kcal 1%
Fructose 0.57g 1%
Sodium 7mg 29mg 1%
Fiber 3.2g 3.5g 1%
Carbs 7.45g 4.36g 1%
Fats 0.19g 0.23g 0%
Net carbs 4.25g 0.86g N/A
Sugar 1.48g 0.53g N/A
Starch 0.34g 0%
Selenium 0.7µg 0.9µg 0%
Saturated fat 0.026g 0.053g 0%
Monounsaturated fat 0.017g 0.015g 0%
Polyunsaturated fat 0.027g 0.091g 0%
Tryptophan 0.017mg 0.02mg 0%
Threonine 0.065mg 0.063mg 0%
Isoleucine 0.069mg 0.059mg 0%
Leucine 0.105mg 0.105mg 0%
Lysine 0.081mg 0.074mg 0%
Methionine 0.021mg 0.026mg 0%
Phenylalanine 0.065mg 0.07mg 0%
Valine 0.091mg 0.078mg 0%
Histidine 0.031mg 0.028mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
Okra
2
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
4% 93%
Protein: 1.14 g
Fats: 0.23 g
Carbs: 4.36 g
Water: 93.2 g
Other: 1.07 g
Contains more ProteinProtein +69.3%
Contains more CarbsCarbs +70.9%
Contains more FatsFats +21.1%
Contains more OtherOther +25.9%
~equal in Water ~93.2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okra
Okra
2
37% 24% 39%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.017 g
Polyunsaturated fat: Poly. Fat 0.027 g
33% 9% 57%
Saturated fat: Sat. Fat 0.053 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.091 g
Contains less Sat. FatSaturated fat -50.9%
Contains more Mono. FatMonounsaturated fat +13.3%
Contains more Poly. FatPolyunsaturated fat +237%

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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. Turnip greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170466/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.