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, 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 than turnip greens. Turnip greens contains 7625IU of vitamin A, while okra contains 716IU.

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.
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%
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%
Contains more CalciumCalcium +67.1%
Contains more IronIron +29%
Contains more CopperCopper +132.1%
Contains more SeleniumSelenium +28.6%
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%

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.
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%
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%
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%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

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

Fat Type Comparison

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

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

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.