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.
Detailed nutritional comparison of hedge mustard seeds 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: Hedge Mustard Seeds (Seeds, sisymbrium sp. seeds, whole, dried) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.


Image of Hedge Mustard Seeds src
Image of Okra src

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 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 Hedge Mustard Seeds or Okra .

Note: The specific food items compared are: Hedge Mustard Seeds (Seeds, sisymbrium sp. seeds, whole, dried) and Okra (Okra, raw) .

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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.