Hedge Mustard Seeds vs. Okra
Nutrition comparison of Hedge Mustard Seeds and Okra
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
hedge mustard seeds
versus
okra
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in hedge mustard seeds and okra:
- Both hedge mustard seeds and okra are high in Vitamin C, calcium and potassium.
- Hedge mustard seed has more riboflavin, niacin, pantothenic acid and Vitamin B6.
- Hedge mustard seed is an excellent source of protein.
- Okra is an excellent source of dietary fiber.
USDA sources for nutritional information: Hedge Mustard Seeds (Seeds, sisymbrium sp. seeds, whole, dried) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Hedge mustard seed is high in calories and okra has 90% less calories than hedge mustard seed - hedge mustard seed has 318 calories per 100 grams and okra has 33 calories.
For macronutrient ratios, hedge mustard seeds is lighter in protein, lighter in carbs and heavier in fat compared to okra per calorie. Hedge mustard seeds has a macronutrient ratio of 15:72:13 and for okra, 19:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Hedge Mustard Seeds | Okra | |
|---|---|---|
| Protein | 15% | 19% |
| Carbohydrates | 72% | 76% |
| Fat | 13% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Hedge mustard seed is high in carbohydrates and okra has 87% less carbohydrates than hedge mustard seed - hedge mustard seed has 58.3g of total carbs per 100 grams and okra has 7.5g of carbohydrates.
dietary fiber
Okra is an excellent source of dietary fiber and it has more dietary fiber than hedge mustard seed - okra has 3.2g of dietary fiber per 100 grams and hedge mustard seed does not contain significant amounts.
sugar
Hedge mustard seed has less sugar than okra - okra has 1.5g of sugar per 100 grams and hedge mustard seed does not contain significant amounts.
Protein
protein
Hedge mustard seed is an excellent source of protein and it has 529% more protein than okra - hedge mustard seed has 12.1g of protein per 100 grams and okra has 1.9g of protein.
Fat
saturated fat
Both hedge mustard seeds and okra are low in saturated fat - hedge mustard seed has 0.9g of saturated fat per 100 grams and okra has 0.03g of saturated fat.
Vitamins
Vitamin C
Both hedge mustard seeds and okra are high in Vitamin C. Hedge mustard seed has 33% more Vitamin C than okra - hedge mustard seed has 30.7mg of Vitamin C per 100 grams and okra has 23mg of Vitamin C.
Vitamin A
Okra has 11 times more Vitamin A than hedge mustard seed - hedge mustard seed has 3ug of Vitamin A per 100 grams and okra has 36ug of Vitamin A.
Vitamin E
Okra and hedge mustard seeds contain similar amounts of Vitamin E - okra has 0.27mg of Vitamin E per 100 grams and hedge mustard seed does not contain significant amounts.
Vitamin K
Okra has more Vitamin K than hedge mustard seed - okra has 31.3ug of Vitamin K per 100 grams and hedge mustard seed does not contain significant amounts.
The B Vitamins
Hedge mustard seed has more riboflavin, niacin, pantothenic acid and Vitamin B6. Both hedge mustard seeds and okra contain significant amounts of thiamin and folate.
| Hedge Mustard Seeds | Okra | |
|---|---|---|
| Thiamin | 0.191 MG | 0.2 MG |
| Riboflavin | 0.423 MG | 0.06 MG |
| Niacin | 16.825 MG | 1 MG |
| Pantothenic acid | 0.997 MG | 0.245 MG |
| Vitamin B6 | 0.778 MG | 0.215 MG |
| Folate | 95 UG | 60 UG |
Minerals
calcium
Both hedge mustard seeds and okra are high in calcium. Hedge mustard seed has 18 times more calcium than okra - hedge mustard seed has 1633mg of calcium per 100 grams and okra has 82mg of calcium.
iron
Okra has 464% more iron than hedge mustard seed - hedge mustard seed has 0.11mg of iron per 100 grams and okra has 0.62mg of iron.
potassium
Both hedge mustard seeds and okra are high in potassium. Hedge mustard seed has 612% more potassium than okra - hedge mustard seed has 2130mg of potassium per 100 grams and okra has 299mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, hedge mustard seed has more alpha linoleic acid (ALA) than okra per 100 grams.
| Hedge Mustard Seeds | Okra | |
|---|---|---|
| alpha linoleic acid | 1.451 G | 0.001 G |
| Total | 1.451 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, hedge mustard seed has more linoleic acid than okra per 100 grams.
| Hedge Mustard Seeds | Okra | |
|---|---|---|
| linoleic acid | 0.572 G | 0.026 G |
| Total | 0.572 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: Hedge Mustard Seeds (Seeds, sisymbrium sp. seeds, whole, dried) and Okra (Okra, raw) .
Hedge Mustard Seeds g
()
|
Daily Values (%) |
Okra g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
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 % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 hedge mustard seeds or okra contain more calories in 100 grams?Hedge mustard seed is high in calories and okra has 90% less calories than hedge mustard seed - hedge mustard seed has 318 calories in 100g and okra has 33 calories.
Does hedge mustard seeds or okra have more carbohydrates?
By weight, hedge mustard seed is high in carbohydrates and okra has 90% fewer carbohydrates than hedge mustard seed - hedge mustard seed has 58.3g of carbs for 100g and okra has 7.5g of carbohydrates.
Does hedge mustard seeds or okra contain more calcium?
Both hedge mustard seeds and okra are high in calcium. Hedge mustard seed has 18 times more calcium than okra - hedge mustard seed has 1633mg of calcium in 100 grams and okra has 82mg of calcium.
Does hedge mustard seeds or okra contain more potassium?
Both hedge mustard seeds and okra are high in potassium. Hedge mustard seed has 610% more potassium than okra - hedge mustard seed has 2130mg of potassium in 100 grams and okra has 299mg of potassium.