Nutrient Comparison: Boiled Mustard Greens VS Okra per 14 oz
Compare the macro and micronutrient content in 14 oz of Boiled Mustard Greens versus 14 oz of Okra to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Boiled Mustard Greens vs Okra:
- 14 ounces of Boiled Mustard Greens have 17.2 times more Vitamin A, 6.6 times more Vitamin E and 18.9 times more Vitamin K than Okra.
- While 14 oz of Raw Okra contain 4.9 times more Vitamin B1, 2.3 times more Vitamin B3, 2 times more Vitamin B5, 2.2 times more Vitamin B6 and 6.7 times more Vitamin B9 than Boiled and Drained Mustard Greens.
- Both Boiled Mustard Greens and Okra provide similar amounts of Vitamin B2 and Vitamin C per 14 ounces.
- 14 ounces of Okra have insufficient amounts of Vitamin E
- Both Boiled and Drained Mustard Greens as well as Raw Okra have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Boiled Mustard Greens vs Okra:
- 14 ounces of Boiled Mustard Greens have 1.4 times more Calcium, 1.3 times more Copper and 1.4 times more Iron than Okra.
- While 14 oz of Raw Okra contain 4.4 times more Magnesium, 1.5 times more Phosphorus, 1.8 times more Potassium and 2.6 times more Zinc than Boiled and Drained Mustard Greens.
- Both Boiled Mustard Greens and Okra contain similar levels of Water per 14 ounces.
- Both Boiled and Drained Mustard Greens as well as Raw Okra lack sufficient amounts of Selenium in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Boiled Mustard Greens have 1.3 times more Protein than Okra.
- While 14 oz of Raw Okra contain 1.7 times more Carbohydrate and 1.6 times more Fiber than Boiled and Drained Mustard Greens.
- Both Boiled and Drained Mustard Greens as well as Raw Okra provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.