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  6. Watercress vs. Okra

Watercress vs. Okra — In-Depth Nutrition Comparison

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How are watercress and okra different?

  • Watercress is higher in vitamin K, vitamin A, and vitamin C; however, okra is richer in manganese, folate, fiber, vitamin B1, magnesium, vitamin B6, and iron.
  • Daily need coverage for vitamin K for watercress is 182% higher.
  • Watercress contains 4 times more vitamin A than okra. While watercress contains 3191IU of vitamin A, okra contains only 716IU.

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

Infographic

Watercress vs Okra infographic
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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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 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 +46.3%
Contains more SeleniumSelenium +28.6%
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%
~equal in Potassium ~299mg
~equal in Phosphorus ~61mg

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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
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%
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%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 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 ProteinProtein +19.2%
Contains more OtherOther +41.2%
Contains more FatsFats +90%
Contains more CarbsCarbs +477.5%
~equal in Water ~89.58g

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 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 +29.6%
Contains more Mono. FatMonounsaturated fat +112.5%
~equal in Saturated fat ~0.026g

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