Collard Greens vs. Okra
Nutrition comparison of Collard Greens and Okra
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
collard greens
versus
okra
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in collard greens and okra:
- Both okra and collard greens are high in Vitamin C, calcium, dietary fiber and potassium.
- Collard green is an excellent source of Vitamin A and Vitamin K.
- Okra has more thiamin, however, collard green contains more riboflavin and folate.
USDA sources for nutritional information: Collard Greens (Collards, raw) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Okra and collard greens contain similar amounts of calories - okra has 33 calories per 100 grams and collard green has 32 calories.
For macronutrient ratios, collard greens is heavier in protein, lighter in carbs and heavier in fat compared to okra per calorie. Collard greens has a macronutrient ratio of 31:56:13 and for okra, 19:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Collard Greens | Okra | |
|---|---|---|
| Protein | 31% | 19% |
| Carbohydrates | 56% | 76% |
| Fat | 13% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Okra and collard greens contain similar amounts of carbs - okra has 7.5g of total carbs per 100 grams and collard green has 5.4g of carbohydrates.
dietary fiber
Both okra and collard greens are high in dietary fiber. Collard green has 25% more dietary fiber than okra - okra has 3.2g of dietary fiber per 100 grams and collard green has 4g of dietary fiber.
sugar
Okra and collard greens contain similar amounts of sugar - okra has 1.5g of sugar per 100 grams and collard green has 0.46g of sugar.
Protein
protein
Okra and collard greens contain similar amounts of protein - okra has 1.9g of protein per 100 grams and collard green has 3g of protein.
Fat
saturated fat
Both okra and collard greens are low in saturated fat - okra has 0.03g of saturated fat per 100 grams and collard green has 0.06g of saturated fat.
Vitamins
Vitamin C
Both okra and collard greens are high in Vitamin C. Collard green has 53% more Vitamin C than okra - okra has 23mg of Vitamin C per 100 grams and collard green has 35.3mg of Vitamin C.
Vitamin A
Collard green is an excellent source of Vitamin A and it has 597% more Vitamin A than okra - okra has 36ug of Vitamin A per 100 grams and collard green has 251ug of Vitamin A.
Vitamin E
Collard green has 737% more Vitamin E than okra - okra has 0.27mg of Vitamin E per 100 grams and collard green has 2.3mg of Vitamin E.
Vitamin K
Collard green is an excellent source of Vitamin K and it has 12 times more Vitamin K than okra - okra has 31.3ug of Vitamin K per 100 grams and collard green has 437.1ug of Vitamin K.
The B Vitamins
Okra has more thiamin, however, collard green contains more riboflavin and folate. Both collard greens and okra contain significant amounts of niacin, pantothenic acid and Vitamin B6.
| Collard Greens | Okra | |
|---|---|---|
| Thiamin | 0.054 MG | 0.2 MG |
| Riboflavin | 0.13 MG | 0.06 MG |
| Niacin | 0.742 MG | 1 MG |
| Pantothenic acid | 0.267 MG | 0.245 MG |
| Vitamin B6 | 0.165 MG | 0.215 MG |
| Folate | 129 UG | 60 UG |
Minerals
calcium
Both okra and collard greens are high in calcium. Collard green has 183% more calcium than okra - okra has 82mg of calcium per 100 grams and collard green has 232mg of calcium.
iron
Okra and collard greens contain similar amounts of iron - okra has 0.62mg of iron per 100 grams and collard green has 0.47mg of iron.
potassium
Both okra and collard greens are high in potassium. Okra has 40% more potassium than collard green - okra has 299mg of potassium per 100 grams and collard green has 213mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, collard green has more kaempferol than okra per 100 grams, however, okra contains more quercetin than collard green per 100 grams.
| Collard Greens | Okra | |
|---|---|---|
| luteolin | 0.08 mg | ~ |
| kaempferol | 8.74 mg | ~ |
| Quercetin | 2.57 mg | 20.97 mg |
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both collard greens and okra contain significant amounts of alpha-carotene.
| Collard Greens | Okra | |
|---|---|---|
| beta-carotene | 2991 UG | 416 UG |
| alpha-carotene | 14 UG | 27 UG |
| lutein + zeaxanthin | 4323 UG | 280 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, collard green has more alpha linoleic acid (ALA) than okra per 100 grams.
| Collard Greens | Okra | |
|---|---|---|
| alpha linoleic acid | 0.108 G | 0.001 G |
| Total | 0.108 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, collard green has more linoleic acid than okra per 100 grams.
| Collard Greens | Okra | |
|---|---|---|
| linoleic acid | 0.082 G | 0.026 G |
| other omega 6 | 0.002 G | ~ |
| Total | 0.084 G | 0.026 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Collard Greens (Collards, raw) and Okra (Okra, raw) .
Collard Greens g
()
|
Daily Values (%) |
Okra g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does okra or collard greens contain more calories in 100 grams?Okra and collard greens contain similar amounts of calories - okra has 33 calories in 100g and collard green has 32 calories.
Is okra or collard greens better for protein?
Okra and collard greens contain similar amounts of protein - okra has 1.9g of protein per 100 grams and collard green has 3g of protein.
Does okra or collard greens have more carbohydrates?
By weight, okra and collard greens contain similar amounts of carbs - okra has 7.5g of carbs for 100g and collard green has 5.4g of carbohydrates.
Does okra or collard greens contain more calcium?
Both okra and collard greens are high in calcium. Collard green has 180% more calcium than okra - okra has 82mg of calcium in 100 grams and collard green has 232mg of calcium.
Does okra or collard greens contain more potassium?
Both okra and collard greens are high in potassium. Okra has 40% more potassium than collard green - okra has 299mg of potassium in 100 grams and collard green has 213mg of potassium.