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Okra vs. Savoy cabbage — In-Depth Nutrition Comparison

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Important differences between Okra and Savoy cabbage

  • Okra has more Manganese, Vitamin B1, Magnesium, and Copper, however, Savoy cabbage has more Vitamin K, and Vitamin C.
  • Savoy cabbage's daily need coverage for Vitamin K is 31% more.
  • Okra has 4 times more Manganese than Savoy cabbage. Okra has 0.788mg of Manganese, while Savoy cabbage has 0.18mg.

The food varieties used in the comparison are Okra, raw and Cabbage, savoy, raw.

Infographic

Okra vs Savoy cabbage 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.
Contains more Calcium +134.3%
Contains more Iron +55%
Contains more Magnesium +103.6%
Contains more Phosphorus +45.2%
Contains more Potassium +30%
Contains less Sodium -75%
Contains more Zinc +114.8%
Contains more Copper +75.8%
Contains more Manganese +337.8%
Contains more Selenium +28.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 15% 20% 18% 21% 4% 8% 21% 24% 5%
Contains more Calcium +134.3%
Contains more Iron +55%
Contains more Magnesium +103.6%
Contains more Phosphorus +45.2%
Contains more Potassium +30%
Contains less Sodium -75%
Contains more Zinc +114.8%
Contains more Copper +75.8%
Contains more Manganese +337.8%
Contains more Selenium +28.6%

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.
Okra
6
:
Contains more Vitamin E +58.8%
Contains more Vitamin B1 +185.7%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +233.3%
Contains more Vitamin B5 +31%
Contains more Vitamin B6 +13.2%
Contains more Vitamin A +39.7%
Contains more Vitamin C +34.8%
Contains more Folate +33.3%
Contains more Vitamin K +119.8%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 60% 4% 0% 104% 18% 7% 6% 12% 44% 60% 0% 172%
Contains more Vitamin E +58.8%
Contains more Vitamin B1 +185.7%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +233.3%
Contains more Vitamin B5 +31%
Contains more Vitamin B6 +13.2%
Contains more Vitamin A +39.7%
Contains more Vitamin C +34.8%
Contains more Folate +33.3%
Contains more Vitamin K +119.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +90%
Contains more Carbs +22.1%
Equal in Protein - 2
Equal in Water - 91
Equal in Other - 0.8
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
2% 6% 91%
Protein: 2 g
Fats: 0.1 g
Carbs: 6.1 g
Water: 91 g
Other: 0.8 g
Contains more Fats +90%
Contains more Carbs +22.1%
Equal in Protein - 2
Equal in Water - 91
Equal in Other - 0.8

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +142.9%
Contains less Saturated Fat -50%
Contains more Polyunsaturated fat +81.5%
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.049 g
Contains more Monounsaturated Fat +142.9%
Contains less Saturated Fat -50%
Contains more Polyunsaturated fat +81.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Okra Savoy cabbage Opinion
Net carbs 4.25g 3g Okra
Protein 1.93g 2g Savoy cabbage
Fats 0.19g 0.1g Okra
Carbs 7.45g 6.1g Okra
Calories 33kcal 27kcal Okra
Starch 0.34g Okra
Fructose 0.57g Okra
Sugar 1.48g 2.27g Okra
Fiber 3.2g 3.1g Okra
Calcium 82mg 35mg Okra
Iron 0.62mg 0.4mg Okra
Magnesium 57mg 28mg Okra
Phosphorus 61mg 42mg Okra
Potassium 299mg 230mg Okra
Sodium 7mg 28mg Okra
Zinc 0.58mg 0.27mg Okra
Copper 0.109mg 0.062mg Okra
Manganese 0.788mg 0.18mg Okra
Selenium 0.7µg 0.9µg Savoy cabbage
Vitamin A 716IU 1000IU Savoy cabbage
Vitamin A RAE 36µg 50µg Savoy cabbage
Vitamin E 0.27mg 0.17mg Okra
Vitamin C 23mg 31mg Savoy cabbage
Vitamin B1 0.2mg 0.07mg Okra
Vitamin B2 0.06mg 0.03mg Okra
Vitamin B3 1mg 0.3mg Okra
Vitamin B5 0.245mg 0.187mg Okra
Vitamin B6 0.215mg 0.19mg Okra
Folate 60µg 80µg Savoy cabbage
Vitamin K 31.3µg 68.8µg Savoy cabbage
Tryptophan 0.017mg 0.02mg Savoy cabbage
Threonine 0.065mg 0.069mg Savoy cabbage
Isoleucine 0.069mg 0.101mg Savoy cabbage
Leucine 0.105mg 0.103mg Okra
Lysine 0.081mg 0.094mg Savoy cabbage
Methionine 0.021mg 0.02mg Okra
Phenylalanine 0.065mg 0.064mg Okra
Valine 0.091mg 0.085mg Okra
Histidine 0.031mg 0.041mg Savoy cabbage
Saturated Fat 0.026g 0.013g Savoy cabbage
Monounsaturated Fat 0.017g 0.007g Okra
Polyunsaturated fat 0.027g 0.049g Savoy cabbage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Savoy cabbage
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
33%
Okra
40%
Savoy cabbage
Minerals Daily Need Coverage Score
30%
Okra
14%
Savoy cabbage

Comparison summary

Which food is lower in Saturated Fat?
Savoy cabbage
Savoy cabbage is lower in Saturated Fat (difference - 0.013g)
Which food is lower in glycemic index?
Savoy cabbage
Savoy cabbage is lower in glycemic index (difference - 32)
Which food is cheaper?
Savoy cabbage
Savoy cabbage is cheaper (difference - $0.6)
Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 0.79g)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 21mg)
Which food is richer in minerals?
Okra
Okra is relatively richer in minerals
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. Okra - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169260/nutrients
  2. Savoy cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170388/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.