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  6. Okra vs. Watercress

Okra vs. Watercress — In-Depth Nutrition Comparison

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How are okra and watercress different?

  • Okra is higher in manganese, folate, fiber, vitamin B1, magnesium, vitamin B6, and iron; however, watercress is richer in vitamin K, vitamin A, and vitamin C.
  • Daily need coverage for vitamin K for watercress is 182% higher.
  • Okra contains 7 times more folate than watercress. While okra contains 60µg of folate, watercress contains only 9µg.

Okra, raw and Watercress, raw are the varieties used in this article.

Infographic

Okra vs Watercress 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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more MagnesiumMagnesium +171.4%
Contains more IronIron +210%
Contains more CopperCopper +41.6%
Contains more ZincZinc +427.3%
Contains less SodiumSodium -82.9%
Contains more ManganeseManganese +223%
Contains more CalciumCalcium +46.3%
Contains more PotassiumPotassium +10.4%
Contains more SeleniumSelenium +28.6%
~equal in Phosphorus ~60mg

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
5
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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin B1Vitamin B1 +122.2%
Contains more Vitamin B3Vitamin B3 +400%
Contains more Vitamin B6Vitamin B6 +66.7%
Contains more FolateFolate +566.7%
Contains more CholineCholine +36.7%
Contains more Vitamin CVitamin C +87%
Contains more Vitamin AVitamin A +344.4%
Contains more Vitamin EVitamin E +270.4%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B5Vitamin B5 +26.5%
Contains more Vitamin KVitamin K +698.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Okra Watercress DV% diff.
Vitamin K 31.3µg 250µg 182%
Manganese 0.788mg 0.244mg 24%
Vitamin C 23mg 43mg 22%
Vitamin A 36µg 160µg 14%
Folate 60µg 9µg 13%
Fiber 3.2g 0.5g 11%
Vitamin B1 0.2mg 0.09mg 9%
Magnesium 57mg 21mg 9%
Vitamin B6 0.215mg 0.129mg 7%
Iron 0.62mg 0.2mg 5%
Vitamin B3 1mg 0.2mg 5%
Vitamin B2 0.06mg 0.12mg 5%
Vitamin E 0.27mg 1mg 5%
Calcium 82mg 120mg 4%
Copper 0.109mg 0.077mg 4%
Zinc 0.58mg 0.11mg 4%
Carbs 7.45g 1.29g 2%
Protein 1.93g 2.3g 1%
Vitamin B5 0.245mg 0.31mg 1%
Choline 12.3mg 9mg 1%
Calories 33kcal 11kcal 1%
Fructose 0.57g 1%
Sodium 7mg 41mg 1%
Potassium 299mg 330mg 1%
Fats 0.19g 0.1g 0%
Net carbs 4.25g 0.79g N/A
Sugar 1.48g 0.2g N/A
Starch 0.34g 0%
Phosphorus 61mg 60mg 0%
Selenium 0.7µg 0.9µg 0%
Saturated fat 0.026g 0.027g 0%
Monounsaturated fat 0.017g 0.008g 0%
Polyunsaturated fat 0.027g 0.035g 0%
Tryptophan 0.017mg 0.03mg 0%
Threonine 0.065mg 0.133mg 0%
Isoleucine 0.069mg 0.093mg 0%
Leucine 0.105mg 0.166mg 0%
Lysine 0.081mg 0.134mg 0%
Methionine 0.021mg 0.02mg 0%
Phenylalanine 0.065mg 0.114mg 0%
Valine 0.091mg 0.137mg 0%
Histidine 0.031mg 0.04mg 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
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more FatsFats +90%
Contains more CarbsCarbs +477.5%
Contains more ProteinProtein +19.2%
Contains more OtherOther +41.2%
~equal in Water ~95.11g

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
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +112.5%
Contains more Poly. FatPolyunsaturated fat +29.6%
~equal in Saturated fat ~0.027g

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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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.