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.
Detailed nutritional comparison of collard greens and okra is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Collard Greens (Collards, raw) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.


Image of Collard Greens src
Image of Okra src

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, much lighter in carbs and heavier in fat compared to okra per calorie. Collard greens has a macronutrient ratio of 31:55:14 and for okra, 19:76:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Collard Greens Okra
Protein 31% 19%
Carbohydrates 55% 76%
Fat 14% 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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Collard Greens or Okra .

Note: The specific food items compared are: Collard Greens (Collards, raw) and Okra (Okra, raw) .

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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.

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