Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Turnip greens
  5. Compare
  6. Turnip greens vs. Okra

Turnip greens vs. Okra — In-Depth Nutrition Comparison

Compare

What are the differences between Turnip greens and Okra?

  • Turnip greens is higher in Vitamin K, Vitamin A RAE, Copper, Folate, Vitamin E , and Calcium, however, Okra is richer in Manganese, Vitamin B1, and Magnesium.
  • Turnip greens's daily need coverage for Vitamin K is 280% more.
  • Okra contains 11 times less Vitamin A RAE than Turnip greens. Turnip greens contains 381µg of Vitamin A RAE, while Okra contains 36µg.

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

Infographic

Turnip greens vs Okra 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.
Turnip greens
Turnip greens
4
:
6
Okra
Okra
Contains more Calcium +67.1%
Contains more Iron +29%
Contains more Copper +132.1%
Contains more Selenium +28.6%
Contains more Magnesium +159.1%
Contains more Phosphorus +110.3%
Contains more Potassium +47.3%
Contains less Sodium -75.9%
Contains more Zinc +314.3%
Contains more Manganese +133.8%
Turnip greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 30% 16% 13% 18% 4% 4% 85% 44% 5%
Okra
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Contains more Calcium +67.1%
Contains more Iron +29%
Contains more Copper +132.1%
Contains more Selenium +28.6%
Contains more Magnesium +159.1%
Contains more Phosphorus +110.3%
Contains more Potassium +47.3%
Contains less Sodium -75.9%
Contains more Zinc +314.3%
Contains more Manganese +133.8%

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.
Turnip greens
Turnip greens
7
:
3
Okra
Okra
Contains more Vitamin A +964.9%
Contains more Vitamin E +596.3%
Contains more Vitamin C +19.1%
Contains more Vitamin B2 +20%
Contains more Vitamin B5 +11.8%
Contains more Folate +96.7%
Contains more Vitamin K +1074.4%
Contains more Vitamin B1 +344.4%
Contains more Vitamin B3 +143.3%
Contains more Vitamin B6 +19.4%
Turnip greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 458% 38% 0% 92% 12% 17% 8% 17% 42% 89% 0% 920%
Okra
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 43% 6% 0% 77% 50% 14% 19% 15% 50% 45% 0% 79%
Contains more Vitamin A +964.9%
Contains more Vitamin E +596.3%
Contains more Vitamin C +19.1%
Contains more Vitamin B2 +20%
Contains more Vitamin B5 +11.8%
Contains more Folate +96.7%
Contains more Vitamin K +1074.4%
Contains more Vitamin B1 +344.4%
Contains more Vitamin B3 +143.3%
Contains more Vitamin B6 +19.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Turnip greens
Turnip greens
3
:
2
Okra
Okra
Contains more Fats +21.1%
Contains more Other +25.9%
Contains more Protein +69.3%
Contains more Carbs +70.9%
Equal in Water - 89.58
Turnip greens
4% 93%
Protein: 1.14 g
Fats: 0.23 g
Carbs: 4.36 g
Water: 93.2 g
Other: 1.07 g
Okra
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
Contains more Fats +21.1%
Contains more Other +25.9%
Contains more Protein +69.3%
Contains more Carbs +70.9%
Equal in Water - 89.58

Fat Type Comparison

Fat type breakdown side-by-side comparison
Turnip greens
Turnip greens
1
:
2
Okra
Okra
Contains more Polyunsaturated fat +237%
Contains less Saturated Fat -50.9%
Contains more Monounsaturated Fat +13.3%
Turnip greens
33% 9% 57%
Saturated Fat: 0.053 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.091 g
Okra
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Contains more Polyunsaturated fat +237%
Contains less Saturated Fat -50.9%
Contains more Monounsaturated Fat +13.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Turnip greens Okra
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Turnip greens Okra Opinion
Net carbs 0.86g 4.25g Okra
Protein 1.14g 1.93g Okra
Fats 0.23g 0.19g Turnip greens
Carbs 4.36g 7.45g Okra
Calories 20kcal 33kcal Okra
Starch 0.34g Okra
Fructose 0.57g Okra
Sugar 0.53g 1.48g Turnip greens
Fiber 3.5g 3.2g Turnip greens
Calcium 137mg 82mg Turnip greens
Iron 0.8mg 0.62mg Turnip greens
Magnesium 22mg 57mg Okra
Phosphorus 29mg 61mg Okra
Potassium 203mg 299mg Okra
Sodium 29mg 7mg Okra
Zinc 0.14mg 0.58mg Okra
Copper 0.253mg 0.109mg Turnip greens
Manganese 0.337mg 0.788mg Okra
Selenium 0.9µg 0.7µg Turnip greens
Vitamin A 7625IU 716IU Turnip greens
Vitamin A RAE 381µg 36µg Turnip greens
Vitamin E 1.88mg 0.27mg Turnip greens
Vitamin C 27.4mg 23mg Turnip greens
Vitamin B1 0.045mg 0.2mg Okra
Vitamin B2 0.072mg 0.06mg Turnip greens
Vitamin B3 0.411mg 1mg Okra
Vitamin B5 0.274mg 0.245mg Turnip greens
Vitamin B6 0.18mg 0.215mg Okra
Folate 118µg 60µg Turnip greens
Vitamin K 367.6µg 31.3µg Turnip greens
Tryptophan 0.02mg 0.017mg Turnip greens
Threonine 0.063mg 0.065mg Okra
Isoleucine 0.059mg 0.069mg Okra
Leucine 0.105mg 0.105mg
Lysine 0.074mg 0.081mg Okra
Methionine 0.026mg 0.021mg Turnip greens
Phenylalanine 0.07mg 0.065mg Turnip greens
Valine 0.078mg 0.091mg Okra
Histidine 0.028mg 0.031mg Okra
Saturated Fat 0.053g 0.026g Okra
Monounsaturated Fat 0.015g 0.017g Okra
Polyunsaturated fat 0.091g 0.027g Turnip greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turnip greens Okra
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Turnip greens
Turnip greens vs Mustard Greens Raw
Mustard Greens Raw
Turnip greens
Turnip greens vs Spinach raw
Spinach raw
Turnip greens
Turnip greens vs Kale raw
Kale raw
Okra
Okra vs Cucumber
Cucumber
Okra
Okra vs Eggplant
Eggplant
Okra
Okra vs Tomato
Tomato

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
141%
Turnip greens
33%
Okra
Minerals Daily Need Coverage Score
26%
Turnip greens
30%
Okra

Comparison summary

Which food is lower in Sugar?
Turnip greens
Turnip greens is lower in Sugar (difference - 0.95g)
Which food is lower in glycemic index?
Turnip greens
Turnip greens is lower in glycemic index (difference - 0)
Which food is cheaper?
Turnip greens
Turnip greens is cheaper (difference - $1)
Which food is richer in vitamins?
Turnip greens
Turnip greens is relatively richer in vitamins
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 22mg)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.027g)
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.

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. Turnip greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170466/nutrients
  2. Okra - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169260/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.