Okra vs. Rapini — In-Depth Nutrition Comparison
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The main differences between Okra and Rapini
- Okra is richer in Manganese, Magnesium, and Copper, yet Rapini is richer in Vitamin K, Iron, Vitamin A RAE, Vitamin E , Folate, and Vitamin B2.
- Daily need coverage for Vitamin K from Rapini is 161% higher.
- Okra contains 3 times more Copper than Rapini. Okra contains 0.109mg of Copper, while Rapini contains 0.042mg.
Food types used in this article are Okra, raw and Broccoli raab, raw.
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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.
Contains
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Magnesium
+159.1%
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Potassium
+52.6%
Contains
less
Sodium
-78.8%
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Copper
+159.5%
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Manganese
+99.5%
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Calcium
+31.7%
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Iron
+245.2%
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Phosphorus
+19.7%
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Zinc
+32.8%
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Selenium
+42.9%
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Magnesium
+159.1%
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Potassium
+52.6%
Contains
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Sodium
-78.8%
Contains
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Copper
+159.5%
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Manganese
+99.5%
Contains
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Calcium
+31.7%
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Iron
+245.2%
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Phosphorus
+19.7%
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Zinc
+32.8%
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Selenium
+42.9%
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.
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Contains
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Vitamin C
+13.9%
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Vitamin B1
+23.5%
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Vitamin B6
+25.7%
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Vitamin A
+266.2%
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Vitamin E
+500%
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Vitamin B2
+115%
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Vitamin B3
+22.1%
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Vitamin B5
+31.4%
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Folate
+38.3%
Contains
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Vitamin K
+615.7%
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Vitamin C
+13.9%
Contains
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Vitamin B1
+23.5%
Contains
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Vitamin B6
+25.7%
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Vitamin A
+266.2%
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Vitamin E
+500%
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Vitamin B2
+115%
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Vitamin B3
+22.1%
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Vitamin B5
+31.4%
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Folate
+38.3%
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Vitamin K
+615.7%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Carbs
+161.4%
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Protein
+64.2%
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Fats
+157.9%
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Other
+10.6%
Equal in Water - 92.55
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Carbs
+161.4%
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Protein
+64.2%
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Fats
+157.9%
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Other
+10.6%
Equal in Water - 92.55
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Saturated Fat
-48%
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Monounsaturated Fat
+52.9%
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Polyunsaturated fat
+381.5%
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Saturated Fat
-48%
Contains
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Monounsaturated Fat
+52.9%
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Polyunsaturated fat
+381.5%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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Starch
+∞%
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Sucrose
+445.5%
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Glucose
+220%
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Fructose
+235.3%
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Starch
+∞%
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Sucrose
+445.5%
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Glucose
+220%
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Fructose
+235.3%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 4.25g | 0.15g |
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| Protein | 1.93g | 3.17g |
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| Fats | 0.19g | 0.49g |
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| Carbs | 7.45g | 2.85g |
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| Calories | 33kcal | 22kcal |
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| Starch | 0.34g |
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| Fructose | 0.57g | 0.17g |
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| Sugar | 1.48g | 0.38g |
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| Fiber | 3.2g | 2.7g |
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| Calcium | 82mg | 108mg |
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| Iron | 0.62mg | 2.14mg |
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| Magnesium | 57mg | 22mg |
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| Phosphorus | 61mg | 73mg |
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| Potassium | 299mg | 196mg |
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| Sodium | 7mg | 33mg |
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| Zinc | 0.58mg | 0.77mg |
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| Copper | 0.109mg | 0.042mg |
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| Manganese | 0.788mg | 0.395mg |
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| Selenium | 0.7µg | 1µg |
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| Vitamin A | 716IU | 2622IU |
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| Vitamin A RAE | 36µg | 131µg |
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| Vitamin E | 0.27mg | 1.62mg |
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| Vitamin C | 23mg | 20.2mg |
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| Vitamin B1 | 0.2mg | 0.162mg |
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| Vitamin B2 | 0.06mg | 0.129mg |
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| Vitamin B3 | 1mg | 1.221mg |
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| Vitamin B5 | 0.245mg | 0.322mg |
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| Vitamin B6 | 0.215mg | 0.171mg |
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| Folate | 60µg | 83µg |
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| Vitamin K | 31.3µg | 224µg |
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| Tryptophan | 0.017mg | 0.043mg |
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| Threonine | 0.065mg | 0.106mg |
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| Isoleucine | 0.069mg | 0.104mg |
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| Leucine | 0.105mg | 0.17mg |
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| Lysine | 0.081mg | 0.198mg |
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| Methionine | 0.021mg | 0.048mg |
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| Phenylalanine | 0.065mg | 0.128mg |
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| Valine | 0.091mg | 0.153mg |
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| Histidine | 0.031mg | 0.066mg |
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| Saturated Fat | 0.026g | 0.05g |
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| Monounsaturated Fat | 0.017g | 0.026g |
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| Polyunsaturated fat | 0.027g | 0.13g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
33%
86%
Minerals Daily Need Coverage Score
30%
27%
Comparison summary
Which food is lower in Sugar?
Rapini is lower in Sugar (difference - 1.1g)
Which food is lower in glycemic index?
Rapini is lower in glycemic index (difference - 32)
Which food is cheaper?
Rapini is cheaper (difference - $0.6)
Which food is richer in vitamins?
Rapini is relatively richer in vitamins
Which food contains less Sodium?
Okra contains less Sodium (difference - 26mg)
Which food is lower in Saturated Fat?
Okra is lower in Saturated Fat (difference - 0.024g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.