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  6. Chinese cabbage vs. Okra

Chinese cabbage vs. Okra — In-Depth Nutrition Comparison

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The main differences between Chinese cabbage and Okra

  • Chinese cabbage is richer in Vitamin C, Vitamin A RAE, and Vitamin K, yet Okra is richer in Manganese, Vitamin B1, Copper, Magnesium, and Fiber.
  • Daily need coverage for Manganese from Okra is 27% higher.
  • Chinese cabbage contains 6 times more Vitamin A RAE than Okra. Chinese cabbage contains 223µg of Vitamin A RAE, while Okra contains 36µg.

Food types used in this article are Cabbage, chinese (pak-choi), raw and Okra, raw.

Infographic

Chinese cabbage vs Okra infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Chinese cabbage
Chinese cabbage
2
:
8
Okra
Okra
Contains more Calcium +28%
Contains more Iron +29%
Contains more Magnesium +200%
Contains more Phosphorus +64.9%
Contains more Potassium +18.7%
Contains less Sodium -89.2%
Contains more Zinc +205.3%
Contains more Copper +419%
Contains more Manganese +395.6%
Contains more Selenium +40%
Chinese cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 30% 14% 16% 23% 9% 6% 7% 21% 3%
Okra
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Contains more Calcium +28%
Contains more Iron +29%
Contains more Magnesium +200%
Contains more Phosphorus +64.9%
Contains more Potassium +18.7%
Contains less Sodium -89.2%
Contains more Zinc +205.3%
Contains more Copper +419%
Contains more Manganese +395.6%
Contains more Selenium +40%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Chinese cabbage
Chinese cabbage
5
:
5
Okra
Okra
Contains more Vitamin A +524%
Contains more Vitamin C +95.7%
Contains more Vitamin B2 +16.7%
Contains more Vitamin K +45.4%
Contains more Vitamin E +200%
Contains more Vitamin B1 +400%
Contains more Vitamin B3 +100%
Contains more Vitamin B5 +178.4%
Contains more Vitamin B6 +10.8%
Equal in Folate - 60
Chinese cabbage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 269% 2% 0% 150% 10% 17% 10% 6% 45% 50% 0% 114%
Okra
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 43% 6% 0% 77% 50% 14% 19% 15% 50% 45% 0% 79%
Contains more Vitamin A +524%
Contains more Vitamin C +95.7%
Contains more Vitamin B2 +16.7%
Contains more Vitamin K +45.4%
Contains more Vitamin E +200%
Contains more Vitamin B1 +400%
Contains more Vitamin B3 +100%
Contains more Vitamin B5 +178.4%
Contains more Vitamin B6 +10.8%
Equal in Folate - 60

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chinese cabbage
Chinese cabbage
2
:
3
Okra
Okra
Contains more Protein +28.7%
Contains more Carbs +241.7%
Equal in Fats - 0.19
Equal in Water - 89.58
Equal in Other - 0.85
Chinese cabbage
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Okra
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
Contains more Protein +28.7%
Contains more Carbs +241.7%
Equal in Fats - 0.19
Equal in Water - 89.58
Equal in Other - 0.85

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chinese cabbage
Chinese cabbage
1
:
2
Okra
Okra
Contains more Polyunsaturated fat +255.6%
Contains more Monounsaturated Fat +13.3%
Equal in Saturated Fat - 0.026
Chinese cabbage
20% 11% 70%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.096 g
Okra
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Contains more Polyunsaturated fat +255.6%
Contains more Monounsaturated Fat +13.3%
Equal in Saturated Fat - 0.026

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chinese cabbage Okra
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chinese cabbage Okra Opinion
Net carbs 1.18g 4.25g Okra
Protein 1.5g 1.93g Okra
Fats 0.2g 0.19g Chinese cabbage
Carbs 2.18g 7.45g Okra
Calories 13kcal 33kcal Okra
Starch 0.34g Okra
Fructose 0.57g Okra
Sugar 1.18g 1.48g Chinese cabbage
Fiber 1g 3.2g Okra
Calcium 105mg 82mg Chinese cabbage
Iron 0.8mg 0.62mg Chinese cabbage
Magnesium 19mg 57mg Okra
Phosphorus 37mg 61mg Okra
Potassium 252mg 299mg Okra
Sodium 65mg 7mg Okra
Zinc 0.19mg 0.58mg Okra
Copper 0.021mg 0.109mg Okra
Manganese 0.159mg 0.788mg Okra
Selenium 0.5µg 0.7µg Okra
Vitamin A 4468IU 716IU Chinese cabbage
Vitamin A RAE 223µg 36µg Chinese cabbage
Vitamin E 0.09mg 0.27mg Okra
Vitamin C 45mg 23mg Chinese cabbage
Vitamin B1 0.04mg 0.2mg Okra
Vitamin B2 0.07mg 0.06mg Chinese cabbage
Vitamin B3 0.5mg 1mg Okra
Vitamin B5 0.088mg 0.245mg Okra
Vitamin B6 0.194mg 0.215mg Okra
Folate 66µg 60µg Chinese cabbage
Vitamin K 45.5µg 31.3µg Chinese cabbage
Tryptophan 0.015mg 0.017mg Okra
Threonine 0.049mg 0.065mg Okra
Isoleucine 0.085mg 0.069mg Chinese cabbage
Leucine 0.088mg 0.105mg Okra
Lysine 0.089mg 0.081mg Chinese cabbage
Methionine 0.009mg 0.021mg Okra
Phenylalanine 0.044mg 0.065mg Okra
Valine 0.066mg 0.091mg Okra
Histidine 0.026mg 0.031mg Okra
Saturated Fat 0.027g 0.026g Okra
Monounsaturated Fat 0.015g 0.017g Okra
Polyunsaturated fat 0.096g 0.027g Chinese cabbage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese cabbage Okra
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
56%
Chinese cabbage
33%
Okra
Minerals Daily Need Coverage Score
16%
Chinese cabbage
30%
Okra

Comparison summary

Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 58mg)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.001g)
Which food is richer in minerals?
Okra
Okra is relatively richer in minerals
Which food is lower in Sugar?
Chinese cabbage
Chinese cabbage is lower in Sugar (difference - 0.3g)
Which food is lower in glycemic index?
Chinese cabbage
Chinese cabbage is lower in glycemic index (difference - 32)
Which food is cheaper?
Chinese cabbage
Chinese cabbage is cheaper (difference - $0.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/nutrients
  2. Okra - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169260/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.